Limited spots!

October 24, 2018 by Domenique DeRosa

Spots for teams are filling up quick! Be sure to get your teams on the google sheet with shirt sizes (men’s sizing) by NOV 9th!

“If we did all things we are capable of, we would literally astound ourselves.”- Thomas Edison

TURKEY TOURNEY -Use the link below to sign up BY NOVEMBER 9th!! Include your shirt size as well (unisex sizing) if you have trouble with the sheet contact us! $50 registration per team ($25 per person) Let us know how you would like to pay.

https://docs.google.com/spreadsheets/d/1K9RORyA3l86ZswjDktoJMLICvgt8WbPs59YBrOPI5Ks/edit?usp=sharing

WOD - 5 mins on 5 mins off

Buy in - 45/30 Cal Row
12 DL (185/135)
12 Burpees
5 min Rest
Buy in - 30/21 Cal Row
9 DL (225/155)
9 Burpees
5 min Rest
Buy in - 15/12 Cal Row
6 DL (275/185)
6 Burpees

Score = Total DL + Burpees

Stay in motion

October 23, 2018 by Domenique DeRosa

“Far too often, it’s the start that we fail at. It’s the first step, the first push, to begin the process. The challenge is hardly ever to align the goals or to make the next list of actionables. It’s to gather the energy to actually go.

There will be a voice in our head, that says – there’s time to do this tomorrow. That there’s other things that are “more urgent” to take care of today. Things are just too tight right now.

The first step will be to silence that voice. And to just start. Because we recognize that whatever the goal is – the search of a new job, chasing a new PR, a significant other… we just need to start. For “an object in motion, tends to stay in motion”.”

https://docs.google.com/spreadsheets/d/1K9RORyA3l86ZswjDktoJMLICvgt8WbPs59YBrOPI5Ks/edit?usp=sharing

WOD - For Time 16-14-12-10-8

KB Swings (53/36)
C2B Pull Ups
Cal Row
200m Run

Mid- line - 3 Rounds

21 Weighted Sit ups (25/15)
15 Sit ups
75 DU
Rest 2:00

Don't rush

October 22, 2018 by Domenique DeRosa

With today’s workout we want to emphasize perfection in each and every rep you complete. Do not rush through this workout with poor reps. Instead, take that extra second or two to prepare for what you’re about to preform. If you are not sure of a modification ask a coach.

Strength - every 90’s Back squat

3’s @ 75, 80, 85%
2’s @ 80, 85, 90%
1’s @ 85, 90, 95%

WOD- “JT” 21-15-9

HSPU
Ring Dips
Push Ups

Practice makes perfect

October 19, 2018 by Domenique DeRosa

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” - Bruce Lee … This quote is perfect for today’s strength… make sure we approach each rep the same, don’t rush, set up as if you were going for a PERFECT 1RM every time! Practice makes perfect!

Reminder we have our second kids class tomorrow (Saturday) it’s not too late to join!

ALSO we will have a “guest” coach for tomorrow’s workout!”

TURKEY TOURNEY -Use the link below to sign up BY NOVEMBER 9th!! Include your shirt size as well (unisex sizing) if you have trouble with the sheet contact us! $50 registration per team ($25 per person)

https://docs.google.com/spreadsheets/d/1K9RORyA3l86ZswjDktoJMLICvgt8WbPs59YBrOPI5Ks/edit?usp=sharing

Strength - OTM 1 Squat Clean

percentages used 65-90+%
based off feel

WOD - 12 min Ladder

3 Thrusters
3 T2B
3 Cal Row
6, 6, 6…
9, 9, 9…
continue until 12 mins is up

Deload Day

October 18, 2018 by Domenique DeRosa

It’s been a tough week so far… taking things down a bit with some midline work and rowing conditioning. It might be “boring” but this is the stuff that is going to make us STRONG!!! Be sure we are completing everything today perfect!!

Mid-Line - 3 Sets

Max Effort L-hang/Tuck Hold
100m Double KB Front Rack Carry
Rest 1:00 between rounds

Conditioning - 4 Rounds

1:30 @ 2K Pace + 15 sec.
1:00 @ 2K Pace + 5 sec.
0:30 @ 2K Pace - 10 sec.
Rest 2:00

https://docs.google.com/spreadsheets/d/1K9RORyA3l86ZswjDktoJMLICvgt8WbPs59YBrOPI5Ks/edit?usp=sharing