Month: September 2014

Wednesday, September 10, 2014

Fitness & Performance A. Overhead Squat Work up to a heavy single or 3 x 3, across Snatch Balance Work up to a heavy single or 3 x 3, across Hang Snatch Work up to a heavy single or 3 x 3, across Extra Work: Front Squats 3 x 3,across Row 5 x 300m, 1 […]

Tuesday, September 9, 2014

Fitness & Performance A. Deadlift 12 Min to a TnG Triple B. 7 Rounds: In 2 Min Complete: 200m Run 7 DL @ 70% of A Max Reps of DU”s in the remaining time Rest 1 Min between sets *Score is total # of DU’s Fitness Option: 4 Rounds: 1,3,5,7 Extra Work: 1. Snatch Pull […]

Monday, September 8, 2014

FIREBREATHER CHALLENGE #2 SEP 8-OCT 5 SIGN IN WITH NAME & CLASS TIME AT THE FRONT DESK Win a tshirt and $25 credit on your account. Once you get the tshirt, move up a rank with a patch to add to your shirt.  Rules: 1. Attend at least 5 scheduled classes per week for 4 […]

Sunday, September 7, 2014

“YOU CAN’T CHEAT THE GRIND, IT KNOWS HOW MUCH YOU HAVE INVESTED  IT WON’T GIVE YOU ANYTHING YOU HAVEN’T WORKED FOR.”   Fitness & Performance A. Plate Squat 45/25 (Scale to 25/10 or Air Squats) :60 Work, :60 Rest x 3 Barbell Push Press 45/35 :60 Work, :60 Rest x 3 KBS :60 Work, :60 […]

Saturday, September 6, 2014

Fitness & Performance A. “Running & The Big Clean Complex” 3 RFT of: 400m Run High Hang Clean + Hang Clean + Clean + Push Press High Hang Clean + Hang Clean + Clean + Push Jerk High Hang Clean + Hang Clean + Clean + Split Jerk *One set consists of all 12 reps. […]

Friday, September 5, 2014

Swamp Rabbit Endurance Team Announcement It’s time to sign up for the Spinx Run on October 25th! We have tons of people signing up for the 10k and half marathon and you don’t want to miss out on our first team race!  We all know it’s more fun to suffer together, so hop in the […]

Thursday, September 4, 2014

  Fitness Performance A. A. Push Press Push Press 12 Min to a Heavy Triple 12 Min to a Heavy Triple B. B. 2 RFT of: For Time: 400m Run 1 Mile Run 20 Abmat Sit Ups 60 Abmat Sit Ups 15 Push Press @ 60% of A 40 Push Press @ 60% of A […]

Wednesday, September 3, 2014

 You lost it. We found it. Water Bottles and tshirts, galore! We also found a wedding band a couple weeks ago that has yet to be claimed. Email us if you think it’s yours. Dig through the lost and found and see if anything belongs to you. We will be donating all items not picked […]