Friday, May 29, 2015

8 Rds 50m swim 5 in-n-outs 10 Sandbag Cluster (Squat Clean Thruster) Or 8 rds 200m run 10 V-ups 10 Sandbag Clusters  Oly 6pm Warmup Sotts press 4x4 1) Cln+Hang Cln 4/55 4/65 2x2/75 1/80 2) Cln Pull 3/85 3/95 3x1/105 3) OHS w pause 4x3/70% of snatch  

Thursday, May 28, 2015

10 min AMRAP: 20 AbMat Sit-ups  20 Alt Lunges 1 rope climb -----Rest 3-5 min, Then: For time: 8-16-24-16-8 Single Arm KB OHS ( 1/2 Rt, 1/2 Lt) Single Arm Bent KB/DB Row (1/2 Rt, 1/2 Lt)   

Wednesday, May 27, 2015

Front Squat:  3-3-1-1-1 . 3 sets: AMRAP 1 Min C&J (95/135), Sc (65/95) AMRAP 1 Min FS (95/135), Sc (65/95) AMRAP 1 Min Dubs/ Singles/ OR Dub attempts *Rest 1 Min ** Use same weight for C&J and FS.    Oly 7pm Warmup  Sotts press 4x4 BS or FS w 5sec pause 5/bar or light... Continue Reading →

Summer Camp & Parking

Just a reminder: We've already mentioned using the club entrance to check in, so this is just a reminder, the side gate is not an entrance.  Also, Cross Gates Summer Camp has started, there will be a carpool line in the afternoons of parents picking up their kids from side gate. You must park in... Continue Reading →

Monday, May 25, 2015

Workout of the DayIn honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . . “Murph” For time: 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run “A hero is someone who has given his or her life to something bigger than... Continue Reading →

Memorial Day Schedule

Saturday - 9:00 & 10:00 Sunday - Open Gym 10:00-11:00 Monday - 8:00 & 9:00 ONLY . Memorial Day "Murph" In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on... Continue Reading →

Friday, May 22, 2015

30-25-20-15-10Ball Slams Flutter kicks 100m swim/400m run   Oly 6pm  1) 4x4 Sotts press 2) Cln+Hang Cln+jerk 2/50 2/60 2/65 2/70 3)Snatch 4/65 4/70 4/75 2x2/80 4x1/90 4) BS 20/+5# from last set

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