Friday, August 29th “Karen and “Grace” x 2

howdy 2Have a wonderful Labor Day!!!  PLEASE NOTE THAT THERE WILL BE ONLY TWO WOD TIMES ON MONDAY(LABOR DAY) at

9am and 4:30pm!!!  Erik is teaching the 9am and Clay at 4:30.

WarmUP

25 Squats, 25 Push-ups, 25 Mtn Climbers, 25 Lunges, 20 Pass Thrus, 20 Good Mornings, 15 Strict Pull-ups

PreWOD

EMOM 10

5 BackSquats @70%

WOD

Partner "Karen"

150 Wall Balls  (**One partner working at a time)

Rest two mins

Partner "Double Grace"

60 Clean and Jerks (135/95) (**)

PostWOD

3×12 GHD Sit-ups

"Strength does not come from physical capacity.  It comes from an indomitable will." ~ Mahatma Gandhi

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Thursday, August 28th

We will have a "MobilityCross" Class led by our in-house "Gumby"/ Evan Soroka! Don't miss it! MOBILITY/STRETCH HOUR today at 1pm!! flexfest3

WarmUP

Run Loop, McClain x2

PreWOD 8 Ring Pushups on Minute for 10 Minutes.  Use rings on beam and both new sets of green rings.

WOD  21-15-9
Hang Squat Cleans (95/65)
Box Jumps (24/20)
Burpees over Barbell

Post WOD  2 x 50 (Unbroken) 4-Count Flutterkicks.  8 Burpee consequence for each break if taken.

I am fierce.

I am powerful.

I am strong.

I am a force to be reckoned with.

IMG_8081

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Wed, August 27th EMOM 30

boxaspen6Don't forget to Hit Cardio Cross at 11am… Sweet program down below.. have a taste of the burn!!

WarmUP

Group 8 (Don't forget shoulders and squats)

PreWOD

3-3-3

Touch N' Go Cleans

WOD

EMOM 30

Min #1 5 Thrusters @ (95/65)

MIn #2 10 Pull-ups

MIn #3 150m row

Repeat for 30 mins

PostWOD

Hi 5s and Hugs for your Fellow FireBreathers!  That was AWESOME!

Cardio Cross

INTRO
800 m run
30 burpees
800 m run
Rest 3 min

PRIMER
10-8-6-4-2
KBS 24/16
Box jump 24/20
Pullups

THE GRIND
Teams of 2, 1 person working at a time
2 rounds of:
2 min max effort Airdyne
2 min max m Prowler Push
2 min max m Row
2 min max burpee slam ball (30/20)

THE PACK
3 rounds of:
25 situps
1 min plank

"If you are early you are on time. If you are on time, you are late!"



I don't know if it originally comes from the military, but I do know it is a common saying in the military. When watchstanders assume the watch, they must be at their station 15 minutes prior to the scheduled relief time for a watch turnover (summary of happenings during the previous watch) so the offgoing watchstander should be able to give a turnover and be off watch at the time the oncoming watchstander is scheduled to assume the watch. If the oncoming watchstander is not there 15 minutes prior to the beginning of the watch and instead arrives at the scheduled time they are late. If they are there 15 minutes prior to the watch, thereby being early for the scheduled time, they are on time.

Don't be late! It is disrespectful…

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Tuesday August 26th

nervig-ak-ub01 copyName the athlete in the photo to the left??? Hint..  She lives in Aspen and WODs w/ you..

Warmup

100 Single-unders, There and Back Progressions: Fence, Tin Soldiers, Maddys, Hi-Knees,

Butt-Kickers, Highlands Walk, 20 Leg Swings Fore/Aft each, 20 Leg Swings Side-Side, Calf Stretch 30 sec each, 100 Single-unders

PreWOD 

EMOM 10

12 Ring Rows (Increase challenge with a box)

WOD

10X100M Sprint repeats

Rest 2 Min between efforts

PostWOD

Quad Mobility/Hamstring Mobility, Calf Stretchingweighted-pullup

"The greatest day in your life and mine is when we take total responsibility for our attitudes. That's the day we truly grow up." ~ John C. Maxwell

 

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Monday August 25th

Warmup:  Run Loop, 25 Squats, 25 Pushups, 25 Mtn Climbers, 15 Pass-Thrus, 15 Good Mornings

PreWOD:  4 Sets of

3 Front Squats

6 Back Squats

Use 67% of your 1RM Back Squat

5 second transition between FS and BS.

Rest 60 Seconds between sets

WOD:  For Time

40 Burpees

40 Power Cleans (95/65)

30 Burpees

30 Push Press

20 Burpees

20 KBS (24/16)

10 Burpees

10 T2B

PostWOD:  Ideal Stretch, Pigeon Stretch, Roll Shoulders with LAX Ballorange crush

"This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one…the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy." ~ George Bernard Shaw

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Friday August 22nd

Warmup:  For 8 minutes - 

5 Pullups

5 Ring Dips

10 Pushups

8 GHD Situps

8 GHD Hip Extensions

20 Sec Samson Stretch

PreWOD:  4-4-4-4-4

Front Squats with 4111 Pace (4 sec down, 1 sec hold, 1sec up, 1 sec rest)

Use 60% 1RM

WOD:  5 Rounds for Time

Run 400

15 Thrusters (95/65)

PostWOD:  5X12 Partner Leg Toss

"It takes a deep commitment to change and an even deeper commitment to grow." ~ Ralph Ellison

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