Tag

clifton park bootcamp
  WOD Strategy "Liquid Cocaine" is a sprint.  We are setting a generous time limit with 10 minutes, but this Met-Con is definitely meant to be completed in under 5 minutes.  The cleans should be done either as TNG or with a drop and no hesitation right back to the bar.  Focus on form from...
Read More
    Saturday (10/26) WOD Prep: Joint Mobility   1. "Cindy" 20 Minute AMRAP of: 5 Pull-Ups 10 Push-Ups 15 Air Squats   2. Deadlift 3 x 5 @ 80%1RM * Rest as needed between working sets. * 15 Minute Time Cap    
Read More
Upcoming Events October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar   Due to tomorrow nights event the 4:00pm class will be the last class of the day. Friday Night Fights: Ninjas & Beast will start at 6:00pm. Please come early to warm-up.    ...
Read More
Upcoming Events October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar   Thursday (10/24) WOD Prep: Scap Push-Ups 1 x 12 Groiners 1 x 12   1. For Time: 100 Burpees * Every Minute on the Minute STOP and perform 8 Toes To Bar. **...
Read More
Upcoming Events October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar Tuesday (10/21) WOD Prep: Squat Therapy 3 x 15   1. 5 Rounds For Time of: 15 Pull ups 20 Kettlebell Swings (53/35) 25 Wall Balls (20/14) * 20 Minute Time Cap   2....
Read More
Upcoming Events October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar Monday (10/21) WOD Prep: Wall Slides 1 x 12   1. For Time: 21 Thrusters (135/95) 800m Run 15 Thrusters (135/95) 400m Run 9 Thrusters (135/95) 200m Run * 15 Minute Time Cap  ...
Read More
Upcoming Events October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar   Saturday «10/19» WOD Prep: Kettlebell Arm Bar * 2 Minutes Per Side   1. "Lift up Luke" 5 Minute AMRAP of: 5 Power Cleans (155/105) 24 Double unders 10 Pull-Ups   2. 5 Rounds...
Read More
Upcoming Events October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar Monday (10/14) WOD Prep: LAX Ball in Forearms * Spend 2 Minutes Per Side   1. 2013 Open WOW 13.4 7 Minute AMRAP of: 3 Clean & Jerks (135/95) 3 Toes To Bar 6...
Read More
Upcoming Events October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar Tuesday (10/15) WOD Prep: 5 Minutes of Muscle Up Progression Work Then… Reach, Roll, Lift 1 x 8 / Side   1. 5 Rounds For Time of: 5 Muscle Ups 10 Shoulder to Overhead...
Read More
Upcoming Events October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar * Attention!* Tomorrow's WOD (10/14) will be run in an Open Gym style. Coaches will be present to coach the 1RM Snatch. The clocks will be running continuosly for the MetCon (which will not...
Read More
1 3 4 5 6 7 36