We have 34 members signed up already, can we get to 40 by the end of this week? Don’t miss out !! The 2015 season begins with the worldwide Open competition. (Click here).
****REMINDER***** This Saturday, February 14, at 8am we will be having a pull up clinic for FREE…. If you have never taken this class we highly recommend it. If you are not a member but wish to take this class you are welcome to take it for a $15 drop in fee. Learn the proper mechanics of a kipping pull up and how to become more efficient. For those that have taken it. Practice makes perfect so feel free to come in again. Please help us plan and RSVP:).
Workout of the Day
Three sets for times of:
12 Ring Dips
12 Alternating Pistols with 24/16 kg Kettlebell
6 Strict Handstand Push-Ups
Rest as needed
These should be done for speed and efficiency. Sprint through thinking about things like positioning, mechanical efficiency and how you approach your transitions.
Complete as many rounds and reps as possible in 12 minutes of:
5 Power Snatches (135/95 lbs)
10 Toes to Bar
15 Box Jump-Overs (24″/20″)
Rest 8 minutes, and when the clock hits 20:00, perform the following…
Complete as many rounds and reps as possible in 6 minutes of:
10 Shoulder to Overhead (135/95 lbs)
10 Back Squats (135/95 lbs)
10 Burpees Over the Barbell
Optional Additional Session
Perform only if you have time for a second session 3-4 hours after you complete the first session.
Every 4 minutes, for 32 minutes (8 sets):
Heavy Sled Push (30-45 second effort)
6-10 Strict Handstand Push-Ups
1 Legless Rope Climb
Run 400 Meters
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