Wednesday, April 23, 2014

WOD - THURSDAY, APRIL 24TH 2014

ABOUT 2 WEEKS LEFT TILL NEIL MOVES TO WESTCHESTER.  WE ARE GONNA MISS THIS GUY!


* OUR OLYMPIC LIFTING AND ENDURANCE CLASSES ARE BACK THIS SATURDAY STARTING AT 9AM!!!

** OPEN GYM HAS BEEN MOVED TO 10:00AM-12:00PM.

*** SATURDAY, MAY 10TH ALL SATURDAY CLASSES WILL BE CANCELLED, WE WILL BE HAVING A TEAM THROWDOWN VS CROSSFIT SYNDICATE FROM BALTIMORE, MD. IF YOU WOULD LIKE TO WATCH FEEL FREE TO COME DOWN.

WARM-UP
3 ROUNDS :30 ON :30 OFF DOUBLES
30 PARTNER LEG RAISES
REVIEW AND DRILL OHS

STRENGTH
OHS - 3x5 @80% LAST WEEKS 1RM (FROM THE RACK)

WOD
5 ROUNDS
50 DOUBLES (150 SINGLES)
7 MUSCLE-UPS (10 RING ROWS/10 PUSHUPS)

RESULTS FROM 4/23/14

2014 REGIONAL TEAM!




Tuesday, April 22, 2014

WOD - WEDNESDAY, APRIL 23RD 2014

MOL HITTING A 5X500 OUTSIDE!
PLANKS!


WARM-UP
250M ROW X 2 SWITCH WITH PARTNER
30 V-UPS
30 PUSHUPS
10 GOODMORNINGS
REVIEW AND DRILL DEADLIFTS

STRENGTH
5X5 AT LAST WEEKS 5RM WEIGHTED STRICT PULLUPS
* YOU MISSED LAST WED FIND IT.
* NO PULLUPS = 5 SETS ME NEGATIVE HOLD

WOD
15-12-9-6-3
DEADLIFT (275/185)
400M RUN AFTER EACH SET
RESULTS FROM 4/22/14

RESULTS FROM 4/22/14

2014 REGIONAL TEAM!



Monday, April 21, 2014

WOD - TUESDAY, APRIL 22ND 2014

SOLID SQUAD - PAGS/JULIA/MICHELLE/ANDREW!


* THE WINNERS FOR THE NUTRITION CHALLENGE IS TEAM ROB!!
   EACH ATHLETE ON TEAM ROB WILL RECEIVE AROUND $300.  CONGRATS TO TEAM ROB AND EVERYONE WHO PUT THEIR EFFORT AND HARD WORK IN THESE LAST 8 WEEKS.  ALSO THANK YOU TO ALL THE COACHES WHO VOLUNTEERED THEIR TIME AND EFFORT TO HELPING THEIR TEAM TO ACHIEVE THE BEST RESULTS POSSIBLE.  EVEN IF YOU DID NOT WIN THE MONEY REMEMBER YOU JUST MADE A LIFESTYLE CHANGE ONE THAT WE HOPE YOU WILL STICK WITH!!

** 56 PR'S ON 10RM BACK SQUAT TODAY!!!

*** HAPPY BIRTHDAY TO JANICE AND JEREMY!




WARM-UP
500M ROW
3 ROUNDS 1 MIN ON 1 MIN OFF PLANK HOLD
HS DRILLS
REVIEW AND DRILL POWER CLEANS

STRENGTH
FIND 1RM POWER CLEAN

WOD
EMOM FOR 24
1/4/7/10/13/16/19/22 - 5 POWER CLEANS (185/115)
2/5/8/11/14/17/20/23 - 15/12 CAL ROW
3/6/9/12/15/18/21/24 - 12/10 HSPU

RESULTS FROM 4/21/14


Sunday, April 20, 2014

WOD - MONDAY, APRL 21ST 2014

THIS STUD DAN GOT MARRIED THIS WEEKEND! CONGRATS PAL.


RAYBAY DOMINATING!




WARM-UP
1 MIN STEPUPS (45#/#25)
1 MIN BOX JUMPS
20 WALLBALLS
35 ABMAT SITUPS

STRENGTH
15 MIN TO FIND 10RM BACK SQUAT
* A GOOD STARTING WEIGHT IS ABOUT 60% OF 1RM.
* TAKE NO MORE THAN 3 ATTEMPTS AT A 10RM

WOD
50-40-30-20-10 - WALLBALLS (20/14)
25-20-15-10-5 - BOX JUMPS (24/20)

RESULTS FROM PARTNER SUNDAY!

2014 REGIONAL SATURDAY RESULTS!

2014 SUNDAY RESULTS AKA ROB KICKED OUR ASS.

Saturday, April 19, 2014

WOD - SUNDAY, APRIL 20TH 2014

STANDARDS MEETING AT FLEX! SICKKKKK!


WARM-UP
400M RUN
10 LIGHT/MED/HEAVY KB SWINGS
REVIEW AND DRILL PUSH PRESS

WOD
3 ROUNDS
800M RUN (AS A TEAM)
50 KB SWINGS (53/35)
50 PUSH PRESS (115/75)

* 1 PERSON WORKS AT A TIME.

Friday, April 18, 2014

WOD - SATURDAY, APRIL 19TH 2014


STEPH GETS A BAR MUSCLE-UPS! ONE OF THE COOLEST PEOPLE AROUND!


* COME OUT TO FLEX TO SUPPORT YOUR GYM AND FRIENDS.  WWW.FLEXEVENTSHQ.COM

* SATURDAY WE HAVE OPEN GYM FROM 9:00AM - 11:00AM.

RULES OF OPEN GYM:
#1 - COME IN WITH A PLAN.
#2 - DONT STEAL EQUIPMENT.
#3 - BE AWARE OF YOUR SURROUNDINGS.
#4 - THIS IS NOT A COACHING CLASS, THIS IS A CHANCE FOR YOU TO COME IN AND WORK ON WEAKNESSES OR DO A WORKOUT YOU HAVE WANTED TO TRY.
#5 - OPEN GYM ENDS AT 11AM.  IF YOU ARRIVE AT 10:55 WE WILL ASK YOU TO LEAVE AT 11:00AM SHARP.
#6 - BE AWESOME!

RESULTS FROM 4/18/14

Thursday, April 17, 2014

WOD - FRIDAY, APRIL 18TH 2014

* THEY HAVE ANNOUNCED THE MASTERS WORKOUTS FOR THE NEXT 4 DAYS.  LETS GO GINNY!!!!
MASTERS WORKOUTS!
** FLEX IN THE CITY IS SATURDAY! WE HAVE 5 TEAMS COMPETING.  COME OUT AND CHEER THEM ON AND SUPPORT YOUR FRIENDS AND GYM.


video
KENNY HITS 225#






WARM-UP
400M RUN
20 DEADLIFTS
REVIEW AND DRILL SQUAT CLEANS
3-5 MIN MUSCLE-UP PRACTICE

HERO WOD
“JOHNSON”
AMRAP 20
9 DEADLIFTS (245/155)
8 MUSCLE-UPS (10 RING ROWS/10 CLAP PUSHUPS PER ROUND)
9 SQUAT CLEANS (155/115)

* EVERYONE WILL HAVE 1 BAR AND YOU WILL STRIP AND ADD YOUR OWN WEIGHT!

RESULTS FROM 4/17/14
RESULTS FROM 4/17/14