Tuesday, September 16, 2014

WOD - WEDNESDAY, SEPTEMBER 17TH 2014

* BENCHMARK WEEK COMING UP! GET READY TO ROCK AND ROLL AND PR SOME BIG TIME WORKOUTS!!!

** PROGENEX FLAVOR COOKIES AND CREAM MORE MUSCLE IS IN STOCK FOR LIMITED TIME. WE HAVE 8 BAGS AND ITS FIRST COME FIRST SERVE.  GET IT WHILE ITS HOT!

*** EVERYONE THAT IS SIGNED UP FOR LURONG WILL BE RECEIVING A EMAIL FROM MOLLY WITH IN THE NEXT 2 DAYS REGARDING SCHEDULE OF MEASUREMENTS AND BENCHMARK WODS!

**** VO2THEMAXX TESTING IS AVAILABLE ON EVERY TUESDAY AND THURSDAY FROM 1-8.  IF A BUNCH OF YOU GUYS ARE INTERESTED CHRIS CAN ALSO COME DOWN ON A SATURDAY MORNING TO DO SOME TESTING.  SCHEDULING IS EASY.  YOU CAN SET UP WITH RACHEL IN THE PHYSICAL THERAPY/CHIROPRACTOR OFFICE OR JUST EMAIL VO2THEMAXX@GMAIL.COM TO SET UP A TIME TO GET TESTED.
IF YOU DON’T KNOW WHAT IT’S ALL ABOUT CHECK OUT THE WEBSITE WWW.VO2THEMAXX.COM

***** FRIDAY NIGHT AFTER THE 6PM CLASS, COME HANG OUT FOR SOME BEERS AND BYOM (BRING YOUR OWN MEAT) WE HAVE PLENTY OF BEER IN THE FRIDGE SO JUST BRING SOME MEAT FOR YOURSELF AND COME HANG OUT! (WE WILL TRY TO DO THIS ONCE A MONTH!)
ED IS A TANK LOVE THIS GUY!!!
ANDREWS A TANK!!!


WARM-UP
1 MIN DOUBLES
15 BOX JUMP OVERS
30 CRUNCHES
30 BICYCLE CRUNCHES
30 CRUNCHES
REVIEW AND DRILL DEADLIFTS

STRENGTH
15 MIN TO FIND 3RM DEADLIFT

WOD
21-15-9
DEADLIFTS (275/185)
BOX JUMP OVERS (30/24)

RESULTS FROM 9/16/14

RESULTS FROM 9/16/14

Monday, September 15, 2014

WOD - TUESDAY, SEPTEMBER 16TH 2014

* REMEMBER THIS IS THE LAST WEEK FOR 10:30AM CLASSES.

** BENCHMARK WEEK COMING UP! MAKE SURE YOU HIT THIS WEEK HARD, REST PROPERLY AND MAKE SURE NUTRITION IS ON POINT.  IF YOU HAVE NUTRITION QUESTIONS REMEMBER WE ARE ALWAYS HERE TO HELP YOU!


SEAN HITTING 3 BILLS ON HIS 3RM BACK SQUAT!! IF YOU GET A CHANCE ASK HIM WHAT HIS 1RM WAS WHEN HE STARTED AT CROSSFIT KIP! TRUE WORKHORSE RIGHT HERE.


WARM-UP
250M ROW
4 SETS OF :30 ON :10 OFF HOLLOW ROCK HOLDS
REVIEW AND DRILL PUSH PRESS AND PUSH JERKS
SHOULDER MOBILITY

STRENGTH
PUSH PRESS - 3X5@94% OF 5RM

WOD
1K ROW
20 STOH (155/105) (BETWEEN 65-75% OF YOUR 5RM IF YOU CANNOT GO RX)
30 DEF HSPU (45/25)

RESULTS FROM A PACKED MONDAY SEP 15TH!

Sunday, September 14, 2014

WOD - MONDAY, SEPTEMBER 15TH 2014

OUR TEAM FITERNITY TOOK 1ST PLACE AT THE GRANITE GAMES IN ST.CLOUD MINNESOTA WINNING $8,000!


JOHN AND KRISTINA GOT MARRIED! CONGRATS GUYS YOU ARE AWESOME.

DIANA NAILING A BIG TIME SNATCH!! 

WARM-UP
400M RUN
25 V-UPS - REST 2 MIN
25 V-UPS
20 AIR SQUATS
5-7 MIN TO PRACTICE C2B PULLUPS

STRENGTH
BACK SQUAT
FIND 5RM - 15 MIN CAP

WOD
3 ROUNDS FOR TIME
200M RUN
25 C2B PULLUPS

RESULTS FROM PARTNER SUNDAY!!!!

Saturday, September 13, 2014

WOD - SUNDAY, SEPTEMBER 14TH 2014

WARM-UP
400M RUN
REVIEW AND DRILL STANDARDS FOR WOD


WOD
AMRAP 20
10 RING ROWS
20 PUSHUPS
25 STRAIGHT LEG SITUPS MEDBALL TOSSES (4FT BETWEEN PARTNERS) (WE DO NOT HAVE ABMATS)
30 BURPEES (PARTNER HOLDS PLANK)

* BREAK UP ANYWAY YOU WANT!


Friday, September 12, 2014

NO CLASS TOMORROW

NO CLASS TOMORROW....GO DOWN TO FLEX ON THE BEACH ON THE SUPERBLOCK.  GOOD LUCK TO ALL OUR TEAMS COMPETING!

RESULTS FROM 9/12

Thursday, September 11, 2014

WOD - FRIDAY, SEPTEMBER 12TH 2014

* THIS MONDAY SEPTEMBER 14TH WILL BE THE LAST WEEK OF 10:30AM CLASSES.  ATTENDANCE HAS BEEN VERY POOR IN THIS CLASS. 

8:30!

YEAAA DEKLAN!


LAURA CRANKING THRU SOME PRESSES!!!
BRIAN FINISHIN HIS PRESS!!!


WARM-UP
1 MIN STEP-UPS
:30 SEC BOX JUMPS
10 KB SWINGS (STRAIGHT ARM - LIGHT/WORKOUT WEIGHT)
2 SETS PER SIDE OF SIDE PLANKS
REVIEW AND DRILL TNG POWER CLEANS

WOD
"WITTMAN"
7 ROUNDS
15 KB SWINGS (53/35)
15 POWER CLEANS (95/65)
15 BOX JUMPS (24/20)
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. 

He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church. 


Wednesday, September 10, 2014

WOD - THURSDAY, SEPTEMBER 11TH 2014

* NO CLASS SATURDAY, SEPTEMBER 13TH 2014.  GO DOWN TO THE SUPER BLOCK AND CHECK OUT FLEX ON THE BEACH AND WATCH SEAN AND THE FLEX GANG RUN A AWESOME COMPETITION.




ALWAYS REMEMBER - 9/11/2001
WARM-UP
400M RUN
10 AIR SQUATS
10 JUMP SQUATS
2X20 PARTNER ASSISTED LEG RAISES
REVIEW AND DRILL WALL-CLIMBS

STRENGTH
FRONT SQUATS
4X5@90% OF 5RM
- 1 EVERY 3:00 -

WOD
1001M ROW
9 WALL-CLIMBS
1000M RUN
11 WALL-CLIMBS

RESULTS FROM 9/10/14