Archive | January, 2011

Wed WOD 01.19.11

Warm Up: 1 round MFM Skill: max sit ups in 3 min WOD: 4 corners Corner 1: 20  lunges Corner 2: 30 DU’s Corner 3: 20 mountain climbers Corner 4: 50 jumping jacks Run a total of( 4 ) 400m and skill should be performed at each corner every 400 meter run. MWOD: pain ball […]

Mon WOD 01.17.11

AWESOME WEEKEND!!! OC ThrowDown was incredible Warm Up:general Skill: DL, 10x5x for warm up, 1x1x1x1x1x WOD: 100m row 5 burpees 200m row 10 burpess 300m row 15 burpees 400m row 20 burpees Cool down: 100 DU’s MWOD: hip & 5 way shoulder stretch

Open Gym Fri

Open Gym 3:30pm – 5:30pm Yoga 5:30pm – 6:30pm Kids Fit 5:30pm – 6:30pm The Gym will be closed this weekend….Brent, Lynay, and Myself will be competing at the OC ThrowDown Here’s WOD #1  

WOD Wed 01.12.11

Warm Up: general Skill: Tabata Abs flutters, plank, leg lowers, sit ups WOD: run 1 mile 50 Du’s 50 wall balls @20/14 MWOD: hamstring and hip stretch Joy, Diane, Chastity….In their 2nd 30 Day Paleo Challenge and Rocking it  

WOD Tues 01.11.11

Warm Up: General Skill: back squat 10x5x for warm up, 3x3x3x WOD: Helen 3 Rounds Run 400m 21 KBS @ 53lbs/35lbs 12 Pull ups MWOD: on your own, stretch your tight business  

Open Gym Friday

Open Gym Friday 3:30pm to 5:30pm BodyFit Yoga 5:30pm to 6:30pm 10.00 per person Free for Members Kids Fit 5:30pm to 6:30pm   $25 per child per mnth for a single child or $20 per child for multiple children for the month. WOD suggestion Warm Up: General Skill: practice Handstand Walks for 10 min WOD:  3 […]

WOD 01.06.11

Skill: Max Power Cleans 10x5x for warm up, 3x3x3x WOD: Nicole AMRAP 20min 400m run Max rep pull ups MWOD: Foam roll Hey everyone I will be selling some Crossballs next week….Im getting a bunch so hang tight…in the mean time bring in your foam roller