AaronNews8 Comments

Wednesday @ 7:30 we partnered up to tackle a bunch of work! 12 rope climbs 120 wallball shots 120 kettlebell swings 120 pushups Nathan had a tough job doing all of the exercises himself, but Rochelle had the hardest job – recording all of our reps!

front squat

AaronNews1 Comment

Bill is back! 6:30 class did: warm up Row 2000m 150 jump ropes 25 box jumps 7:30 class did: warm up 5-5-5-5-5 front squats 3 max box jumps and 20 kettlebell swings after each set of squats Here’s the white board for the workout, and no, Scott’s handwriting hasn’t turned girlie, Nichole led the class! Bonus: Aaron box jumping pretty … Read More

Straight Arm Frog Stand

Scott HagnasNews3 Comments

The next step after you have mastered the Frog Stand is to refine it so that you are doing it with straight arms. Having your arms straight will mean that your elbows will have considerably less support. This will require significantly more work from your core to hold the position. In addition, this will develop greater shoulder strength and wrist … Read More

Talha Gets Some Loft!

AaronNews2 Comments

Today’s 7:00pm workout was: How many rounds in 12 minutes? 6 hang power snatches 8 clap push-ups 10 jumping lunges. 5-7 minutes of rest, then 3×3 weighted pull-ups and 3×3 handstand push-ups. Today’s 6:00pm workout was: Five rounds for time of… Run 3 laps 15 squats 15 situps 15 push-ups Times in comments.

Muscle-Up Madness

Scott HagnasNews5 Comments

On December 27th, Rochelle and Aaron each got 3 sets of three muscle ups. Look where they are now! Nathan is never going to go on vacation again.