Posts tagged box jump
dal-phablet changes

For those of you that have been following the dal-phablet program (additional programing on top of classes for seasoned unlimited members) we are going into a cycle that will follow these guidelines. Alternating days of lifts and gymnastic/conditioning work. The lift days will have 2 parts one volume/skill lift and one Heavy lift. As always work within your abilities and work on your rest and recovery!! The changes are in effect now, there had been tremendous progress and we are looking to increase those gains even more. If you have any questions get in touch with me, thanks.

**Gym closed next weekend 06/23 & 06/24 

Workout 06/15/2018

A - Shoulder press 

3-3-3-3-3

B - Run 1 mile for time

Leandro making 30" look easy!

Leandro making 30" look easy!

On the menu
Glen loading up for some heavy hang cleans!

Glen loading up for some heavy hang cleans!

Glen loading up for some heavy hang cleans! Glen is a recent addition to out community and is a staple in the 5pm class. He's making gains from being consistent and working within his abilities. Keep up the good work Glen! 

Workout 06/09/2018

A - 15 minutes to establish 

3 rep max Hang power clean 

B - For time

50 Wall ball (20#/14#)
Run 800 meters

*5 burpee each time you break on the wall ball

What a turnout!
We had 60 members get after Murph on Monday! 

We had 60 members get after Murph on Monday! 

What a great turnout we had on Monday with 60+ members completing Murph, scaled and modified appropriately for those that needed to and with weight vest for those that could handle the volume. Thank you all for showing up, the energy in a large class like that is contagious. Document your scores so we can measure against it again next year!

*No classes Saturday 06/02 - Battle of the Badges competition 8am - 2pm

Workout 05/29/2018

A - 15 minutes to find heaviest load of the following complex

3 Hang power clean + 1 Split Jerk

B - 4 minutes for max reps

50 Slam ball (40#/30#)
Max Box jumps (24"/20")

*score is total box jumps

Laurie showing the boys how its done
Dragging to get warm..

Dragging to get warm..

Laurie showing the boys how to keep moving while dragging a heavy load!

**I will be out of town for a majority of this week, our coaches and my lovely fiancé Courtney are helping cover classes. Thank you for your help and please make their jobs easier by checking in and being on time...**

Workout 05/17/2018

For time (22 minute cap)

50-40-30-20-10

Wallball (20#/14#)

Run 400 meters after each set

The Champs are coming to defend their title...
Randy and Hunter are coming back to defend their title...

Randy and Hunter are coming back to defend their title...

Randy and Hunter (Clobbersaurus rex) are teaming up again this year to defend their title... Last day to sign up and get in the tournament. I will be creating the bracket and setting up heats on Thursday, get signed up!

*Member appreciation and 1-arm toss tournament this Saturday at 5pm

Workout 04/25/2018

A - Deadlift 3-3-3-3-3 (all heavy working sets)

B - As many rounds as possible
in 5 minutes

5 Toes 2 Bar
5 Burpee