Friday the 1st of January, 2009

Happy New Year!The gym will be open from 1-3pm for skills, drills or a workout of your choice. What's your fitness goal for the week, the month and the year?What's your plan to achieve it?

Thursday the 31st of December, 2009

Harvard hitting the Goblet squat.Glo and Ricky from NYC.***New Years Eve schedule- 7 am, 11 am and 530 pm***Run 400 Mtr15 Snatch balance 95/6520 Box jumps 24/204 roundsOf interest:FULL RANGE OF MOTION...YES! TECHNIQUE....????

Wednesday the 30th of December, 2009

ROCCO the Yorkie!D-Bar6:30pm Class SDLHP technique"ROCCO"GHD Sit upsKB swings 1.5/1poodRope climb50' Suicide runOverhead squat 45lbrest 1 minute 3 rounds-Perform all exercises for 1 minute consecutively. Total up points for each.-AB MAT situps can be subbed out for GHD's-Rope climb counts for 10 pts. Sub out for pull ups at 1 point-Each suicide cone touch counts as 2 pointOf interest:The Press, Part One by Bill StarrThe Development of Physical Power by Arthur SaxonBig Boy Bodyweight Killer via R...

Tuesday the 29th of December 2009

Front Squat 1-10-1-20-1-30 repsPost loads to comments. For this workout use a percentage of your max, whether it is a 5 rep, 3 rep or 1 rep max. Of use in determining loads may be Prilepin's chart or Dave Tate's periodization bible. All sets in this workout must be completed unbroken, so be sure to pick an appropriate weight. The single rep sets should be 90-100% of your one rep max. The 10 rep set might be in the 60-80% range of your one rep max. The 20 rep set might be in the 50-70% range of y...

Monday the 28th of December 2009

W/U400mtr runAgility drillsDROM's (Dynamic Range of Motion)3x10 ring dips3x10 HSPU'sWOD21-15-9SDLHP 95/65C2B pullupsOf Interest:Deadlift 400kg (881lb) Raw, no beltFittest Person of the Year contest.Freddy Camacho's battle with dubs...Rip likes squats11:00 am class

Monday the 28th of December 2009

W/U400mtr runAgility drillsDROM's (Dynamic Range of Motion)3x10 ring dips3x10 HSPU'sWOD21-15-9SDLHP 95/65C2B pullupsOf Interest:Deadlift 400kg (881lb) Raw, no beltFittest Person of the Year contest.Freddy Camacho's battle with dubs...Rip likes squats11:00 am class

Monday the 28th of December 2009

W/U400mtr runAgility drillsDROM's (Dynamic Range of Motion)3x10 ring dips3x10 HSPU'sWOD21-15-9SDLHP 95/65C2B pullupsOf Interest:Deadlift 400kg (881lb) Raw, no beltFittest Person of the Year contest.Freddy Camacho's battle with dubs...Rip likes squats11:00 am class

Sunday the 27th of December, 2009

Burpee Pull-upsRest DayCreate your own couplet or triplet workout (2 or 3 exercises) and post it to comments. We want input from EVERYBODY, not just the die hards. Later this week we will pick one submission as our daily WOD.

Saturday the 26th of December, 2009

No 11am running class today Running class resumes January 2nd12pm Oly class will meet as scheduled 1pm WOD5 rounds for time135/95 lb thruster, 15 repsRun 400 meters

Friday the 25th of December, 2009

No classes todayMerry Christmas