Monthly Archives: August 2013

Monthly Archives: August 2013

DSCF Zip Hooded Sweatshirts

by admin in Announcement | Comments Off on DSCF Zip Hooded Sweatshirts

Check out our zip hooded sweatshirts! We’ll be ordering both men’s and women’s cuts but, ladies, don’t feel like you NEED to order a ladies hoodie. The men’s cuts will be roomier and less fitted, perfect for layering. If you’re concerned about the fit, please make your own measurements to select your size: Men (Independent Trading Company’s AFX4000Z) Ladies (Independent Trading Company’s AFX25FZ) Pre-order your size and style preference by this MONDAY, SEPTEMBER 2: Cost: approx. $40-$50 (pre-orders will …

Bear Math

by admin in WOD | Comments Off on Bear Math

Strength: front squat 1×5 @ 75% 1 RM 1×4 @ 80% 1 RM 1×3 @ 85% 1 RM 2×1 @ 90% 1 RM   Conditioning: 20 min. AMRAP with a partner x Bear Complexes (power clean, front squat, push press, back squat, behind the neck push press) (95/65) 2x pull-ups 3x push-ups 4x box jumps (24/20) – where x is the round number – partner A works the AMRAP while partner B runs 400m, switch upon return   Post metcon …

Snatch, Snatch City

by admin in WOD | 1 Comment

Have YOU signed up for Fitober Fest? So far we have: Michaelia F. Sam C. Moosah R. Tim S. Megan M. Dan Z. Tessa P. Let me know ASAP if you have signed up or intend to sign up so that I can add you to the competition email distribution list. As early as Monday, preparation tips and individualized focal points will be sent out so that you can churn out your best possible performance!   General competition and performance …

1 RM Deadlift

by admin in WOD | 6 Comments

Don’t forget about our modified Labor Day schedule! Monday On-Ramp sessions have been moved to Tuesday at 7:00 am and 7:30 pm. Strength: deadlift 1 RM   Conditioning: 4 rounds 4 power cleans (155/115)* 4 front squats (155/115)* 4 jerks (155/115)* 400m run   Post 1 RM deadlift and metcon time to comments.

Zip-Up Hoodie Sample

by admin in Announcement | 2 Comments

We are in the process of designing and printing zip-up hoodies. There is a sample of the style we may go with at the box I’d like for you all to try on. Even if you are not interested in purchasing a hoodie, let me know your thoughts on the weight, feel, and cut (it’s unisex).   Thanks!!!

1 RM Overhead Squat

by admin in WOD | Comments Off on 1 RM Overhead Squat

Strength: overhead squat 1 RM   Conditioning: 10! / 10¡ pull-ups wall balls (20/14) 10 box jumps after each pull-up/wall ball couplet – rd 1: 10 pull-ups, 1 wall ball, 10 box jumps – rd 2: 9 pu, 2 wb, 10 bj – etc.   Post 1 RM and metcon time to comments.

How to Tie Your Shoes: Lock Lacing and the Ian Knot

by admin in Coach's Tips | Comments Off on How to Tie Your Shoes: Lock Lacing and the Ian Knot

Lock Lacing Lock Lacing is a simple way to adjust the way you tie your shoes to create a tight finish to your lacing to prevent heel slippage. Here is how it’s done: 1. Lace the shoe up to the second-to-the-top eyelet. 2. Skipping the “popular” eyelet, the highest one, continue running the end of the lace on the outside of the shoe into the very last eyelet on the same side. This will create a loop. a. This eyelet …

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by admin in WOD | 2 Comments

Strength: back squat 2×5 @ 70% 1 RM 1×5 @ 75% 1 RM 1×3 @ 80% 1 RM 1×3 @ 85% 1 RM toes-to-bar 3×12   Conditioning: 21-15-9 kettlebell swings (53/35) push jerks (115/85) burpees   Post metcon time to comments.

Harkey the herald sweat angel sings, WODWODWODWODWOD WODWOD WOD WOD

by admin in WOD | 6 Comments

Strength: hang clean + front squat 3×3 @ 80% 1 RM (clean and jerk) 3×3 @ 85% 1 RM (clean and jerk) push press 3×3 @ 80% 1 RM   Conditioning: “Harkey” 3 rounds 50 double-unders 50 ab-mat sit-ups 800m run   Post metcon time to comments.

Open Box

by admin in WOD | Comments Off on Open Box

Open Box: 9 am – 12 pm Yoga Stretch: 12 pm – 1 pm