Entries by DNRadmin

9/10/18

Don’t forget to get your tickets to the Guns vs Hoses Boxing match this Saturday after Project Uplift and cheer on our own. Yu Matsui from the noon class will be representing the Guns and looking to get a repeat victory after last year! You can get tickets here: https://nocofop3.booktix.com/ Warm Up: 5 Mins Flight […]

9/10/18 QuickFit

WARM UP (5min) MB Warm-Up HIPS (6min) 6min AMRAP (for quality) 10 X-Band Walk (R/L) 5 Hip Hikers per side 10 Rotational Lunges per side METCON (15min) “Saved by the Medball” 3 Rounds max reps: 1min Burpees 1min Wall Balls 1min MB Cleans 1min MB Sit-Ups 1min KB Deadlift

9/8/18

Elite Competition Class Front Squat 5 Reps @ 75% 4 Reps @ 80% 3 Reps @ 85% 2 Reps @ 90% 1 Rep @ 93-95% Rope Climb + Front Squat For Time: 1 Rope Climb, 2 Overhead Squats (185/135) 2 Rope Climbs, 4 Overhead Squats (185/135) 3 Rope Climbs, 6 Overhead Squats (185/135) 4 Rope […]

9/7/18

Flying into the weekend. Well maybe rowing but its still Friday! Warm Up: 5 Mins 5 Min Circuit for Quality 8 Good Mornings 8 Pendlay Rows 2 Jefferson Curls 8 Burpees Strength: 18 Mins 5 x 1-8 Muscle ups or 10 Pull Ups on the 3:00 *Variations of MU are acceptable Mobility during rest – […]

9/7/18 QuickFit

Warm Up – 5 Mins 3 Rounds: 10 Kip Swings 5 Banded Thruster 5 Burpees (w/o push up) Hips – 6 Mins 6 Min Circuit for Quality 5 Front Foot Elevated Plate Squats (per side) 5 Eccentric Hamstring Curls 10 Glute Bridges (w/ band) Metcon – 15 Mins 3 Rounds: 7 DB Thrusters 7 Pull-Ups […]

9/6/18

Hooligans getting weird at Tour de Fat. All the fruit. But no veggies? Warm Up: 5 Mins 20 Air Squats (2 second pause) 200 M Run 50′ Samson Stretch 4 Over Unders / Side Strength: 18 Mins Warm Up Front Squats to First Working Weight (50% x 10, 60% x 5) Front Squats – 5 […]

9/6/18 QuickFit

Warm Up – 4 Mins 4 Min AMRAP: 6 Banded Rows 4 Air Squats 6 Anchor Point T2B Shoulders – 6 Mins 6 Min Circuit for Quality 6 Banded Reverse Flies 6 Total DB Cuban Rotations (light) 6 Banded Victories Metcon – 15 Mins 15 Min AMRAP 5 Ring Dips 7 Knees to Elbow 10 […]

9/5/18

Comp Class will now be starting at 6:45 p.m every night. Please sign up for classes and show up ready to work. This will be the only coach lead time for comp class. Warm Up: 5 Mins 10 Barbell Power Snatch 10 Barbell OH Squats 1 Min Frog Stretch 400 M Run Strength: 20 Mins […]

9/5/18 QuickFit

Warm Up – 5 Mins 2 Rounds: 200m Run 8 light Russian KBS :30 sec Plank Row Intervals – 8 Mins 6 Rounds Rowling Game Row 100m and get as close to 100m as you can. Every meter under or over, do that many burpees Metcon – 14 Min Caps 4RFT: 20 Russian KB Swings […]

9/4/18

Congrats to the Smith’s and their team for taking 3rd in a 50 MILE RUCK last weekend! Warm Up: 5 Mins 2 Rounds 150 M Row 10 Barbell Thrusters 10 PVC Pass Throughs Strength: 18 Mins 5 x 10 Strict Press on the 3:00 Build to heavier than 2 weeks ago Mobility during rest – […]