“And The Winner Is?!?!”

Posted: February 19, 2017 in Uncategorized

And The Winner Of The “6%” Challenge Is…

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 Congrats Gilbert!!!

And Congrats To Everyone Who Participated!!!

Remember… 40 Days Won’t Change Your Life…

It’s Just A Starting Point…

Make It A Life Style…

Have Your Fun… BUT DON’T LET EVERYTHING YOU WORKED FOR GO TO SHIT!!!

ALRIGHT… HERE WE GO!!!

Active Rest Day… Get Out & Do Something!!!

3…2…1…GO!!!

Mando

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2.18.2017 WOD & Scores…

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But First…

This Is How You Make “Fran” Worse…

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 The 40 Day “6%” Challenge Is Over!!!

For 40 Days… You Stuck To Whatever Diet You Chose To Follow…

And ALOT Of You Did Amazing!!!

Even If You Didn’t Hit That “6%” Mark… You Still Made Some Progress…

You Changed Your Eating Habits… Stayed Committed To Working Out…

A 40 Day Challenge Is Not Going To Change Your Life…

The Changes That You Made… The Commitments That You Made… Need To Be A Lifestyle Change!!!

That Being Said…

DON’T LET EVERYTHING YOU DID THESE PAST 40 DAYS GO TO SHIT!!!

We’re Not Stupid…

You All Had That 40 Day Challenge “Cheat Meal” Planned Out…

Some Of You Had That 40 Day Challenge “Drink Night” Planned Out…

SWEET!!!

Reward Yourself… You Earned It!!!

But Don’t Let It Become An Everyday Habit… Because Then You’re Going To Be Back @ Day 1…

Try To Stay On Track…

Hey… Friday Night… Saturday Night Comes Along & Your Friends/Family Want To Go Out… Go For It!!!

Don’t Deprive Yourself Of Indulging Every Now & Then…

But Not Day After Day… Night After Night…

DON’T LET EVERYTHING YOU WORKED HARD FOR GO TO SHIT!!!

ALRIGHT… HERE WE GO!!!

8AM: Olympic Lifting

10AM: GRID WOD

3…2…1…GO!!!

Mando

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2.17.2017 WOD & Scores…

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“Weigh In Day…”

Posted: February 17, 2017 in Uncategorized

Alright… The 40 Days Are Up… Time To Weigh In!!

Good Luck Athletes…

Alright…. IT’S FRIDAY!!!

Hmmmm???

How Can You Make “Fran” Worse???

Just Add…

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ALRIGHT… HERE WE GO!!!

“Fran Is A LUNG BURNER!!! Adding 45 Burpees To “Fran”… IS STILL A LUNG BURNER!!!

This Is Going To Be A Fun One To Coach!!!

Strength/MetCon…

For Time:

21 Thrusters  (Rx’d: M-95lbs/F-65lbs…)

21 Burpees

21 Pull Ups

15 Thrusters

15 Burpees

15 Pull Ups

9 Thrusters

9 Burpees

9 Pull Ups…. TIME??? We’ll See…

3…2…1…GO!!!

Mando

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2.16.2017 WOD & Scores…

Strength/MetCon…

For Time:

400 Meter Run

20 Back Squats (Rx’d: M-155lbs/F-105lbs…)

300 Meter Run

15 Front Squats (Rx’d: M-135lbs/F-95lbs…)

200 Meter Run

10 OverHead Squats (Rx’d: M-95lbs/F-65lbs…)

100 Meter Run

5 Pistols Each Leg… TIME!!!

MOD: Coaches Choice…

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“Leg Day…”

Posted: February 16, 2017 in Uncategorized

But First…

DON’T FORGET WHAT TOMORROW IS!!! Weigh In Day For Our Challengers!!!

Let’s See Who Wins & Who Bought Ivan & Myself Dinner!!!

Alright…

“Leg Day”…

Load Up Your Barbell In A Smart Order…

ALRIGHT… HERE WE GO!!!

Strength/MetCon…

For Time:

400 Meter Run

20 Back Squats (Rx’d: M-155lbs/F-105lbs…)

300 Meter Run

15 Front Squats (Rx’d: M-135lbs/F-95lbs…)

200 Meter Run

10 OverHead Squats (Rx’d: M-95lbs/F-65lbs…)

100 Meter Run

5 Pistols Each Leg… TIME!!!

MOD: Coaches Choice…

3…2…1…GO!!!

Mando

No… Not This Kinda Pistol…

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These Kinda Pistols…

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2.15.2017 WOD & Scores…

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“The Not The Filthy 50…”

Posted: February 15, 2017 in Uncategorized

But First…

DON’T FORGET WHAT THIS FRIDAY DAY IS!!! Weigh In Day For Our Challengers!!!

Let’s See Who Wins & Who Bought Ivan & Myself Dinner!!!

Alright…

“The Not The Filthy 50″…

Same Movements As The Original Filthy 50… But Some Movements Are Cut In Half… Box Jumps Are Higher For The Guys… And Everyone’s Weights Go Up For KettleBell Swings & Push Presses…

Come In A Set Up Shop… Just Chip Away & Have Fun!!!

ALRIGHT… HERE WE GO!!!

Strength/MetCon…

For Time:

25 Box Jumps (Rx’d: M-24″/F-20″…)

50 Jumping Pull Ups

25 American KettleBell Swings (Rx’d: M-53lbs/F-35lbs…)

50 Walking Lunges

25 Knees To Elbows (Rx’d: M&F… MOD: Coaches Choice…)

50 Push Presses (Rx’d: M-75lbs/F-55lbs…)

25 Hip Extensions (Rx’d: M&F… MOD: Coaches Choice…)

50 Wall Ball Shots (Rx’d: M-20lbs To 10Ft./F-14lbs To 8Ft.)

25 Burpees

50 Double Unders Rx’d: M&F… MOD: Mt. Climbers…)

TIME!!!

3…2…1…GO!!!

Mando

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2.14.2017 WOD & Scores…

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“Happy Valentine’s Day…”

Posted: February 14, 2017 in Uncategorized

Ladies and Gents… If You Don’t Have A Valentine… Don’t Worry… I Have A Girl For You!!!

ALRIGHT… HERE WE GO!!!

Strength/MetCon…

1 Round Of “Cindy” (5 Pull Ups… 10 Push Ups*Chest To AbMat*… 15 Air Squats*Butt To Ball…)

800 Meter Run

8 Rounds Of “Cindy”

800 Meter Run…

1 Round Of “Cindy”… TIME!!!

3…2…1…GO!!!

Mando

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2.13.2017 WOD & Scores…

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“Strength Rest Week…”

Posted: February 13, 2017 in Uncategorized

Strength Rest Week!!!

Yea… Right…

ALRIGHT… HERE WE GO!!!

Strength/MetCon…

For Time:

1 Rep Progression From 1-10…

1 Toes To Bar (AVD & Rx’d: M&F… MOD: Toes To Beam…)

1 DeadLift (ADV: M-155lbs/F-105lbs… Rx’d: M-135lbs/F-95lbs…)

1 Clean 

1 HandStand Push Up (ADV & Rx’d: M&F… MOD: Coaches Choice…)

2 TTBs

2 DeadLifts

2 Cleans

3 TTBs

3 DeadLifts

3 Cleans

3 HSPUs

4 Toes To Bar

4 DeadLifts

4 Cleans

4 HSPUs

5 TTBs

5 DeadLifts

5 Cleans

5 HSPUs

6 TTBs

6 DeadLifts

6 Cleans

6 HSPUs

7 TTBs

7 DeadLifts

7 Cleans

7 HSPUs

8 TTBs

8 DeadLifts

8 Cleans

8 HSPUs

9 TTBs

9 DeadLifts

9 Cleans

9 HSPUs

10 Toes To Bars/Beams

10 DeadLifts

10 Cleans

10 HandStand Push Ups… TIME!!!

3…2…1…GO!!!

Mando

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