THE GYM WILL BE CLOSED FRIDAY, JANUARY 1ST 2010!  ENJOY YOUR DAY OFF. HOME WOD: AMRAP in 20 minutes of : 5 Chest Clap Push-Ups 10 Squat Jumps 15 Burpees Just to clarify the new classes do not begin until NEXT WEEK; therefore, Saturday, there will only be ONE 9:00 a.m. class. Resolutions, goals, promises, [...]Continue Reading

WOD, 12/31/09: “Coach Kelly” 50-40-30-20-10 of: Wall Balls (20/14) Kettlebell Swings (1.5 pood/1 pood) Double Unders End with a 50 ‘ Bear Crawl CHALLENGE YOURSELF….ATTEMPT TO D OTHE FIRST 50 WALL BALLS UNBROKEN!Continue Reading

WOD, 12/30/09: Front Squat: 1-10-1-20-1-30 then, if time permits… 1 min AMRAP Box Jumps – 24″/20″ 1 min AMRAP Ball Slams — 20/12 lbs 1 min AMRAP Toes to Bar 1 min AMRAP Push Press – 75lbs/55lbs 1 min AMRAP Burpees Count total reps completed in the 5 minutes for score. New Year’s Hours: New [...]Continue Reading

  WOD, 12/29/09:  “The Shlee Complex” 7 Rounds for time of: 3 Power Cleans (95/65) 6 Push Jerks (95/65) 9 Overhead Squats (95/65) 200 M run My first line of business today: New Year’s hours are… New Year’s Eve: All morning classes (5:30 am, 6:30 am, 9 am) and ONE 4:30 pm class. New Year’s [...]Continue Reading

WOD, 12/28/09: “DP” 3 Rounds for time of: 5 Push Presses (135/95) 10 Hand Stand Push Ups 15 Chest to Bar Pull-ups 400 m runContinue Reading

WOD, 12/27/09: Deadlift 1-10-1-20-1-30 reps Post total load (add up all six barbell loads) if time permits, trainer’s choice tabata. This WOD is a strength workout. You will first find your one rep max deadlift.  Then, you will find (you’ll have to estimate) your TEN REP MAX, and do it.  Then you will repeat your [...]Continue Reading

WOD, 12/26/09: “LP” For time: 10-9-8-7-6-5-4-3-2-1 Hang Power Clean (135/95) Kettlebell Swings (2 pood/1.5 pood) Pull-ups In between each round, you will run a 200 M sprint (yes, wear your Under Armour) This week we are having a SCF Coaches’ Week.  What this will mean is that for four days out of the week you [...]Continue Reading