Coach Vic Lookin’ Sick!!
WOD:
Warm-up
- Run 800
Then 2 Rounds of
- Walk Outs (line to line)
- 25 Overhead Squats (PVC)
- 25 Kettlbell Swings (American)
- 25 Jumpin Pull-ups
**Work On Met-Con movements as skills**
Met-Con 15min Running Clock (clock never stops)
- 5min – Max rep Handstand Push-ups
- 4min – Max rep Air Squat
- 3min – Max rep Pull-up
- 2min – Max rep Kettlbell Swings (53/35)
- 1min – Max rep Push-ups
Add up all your reps for your final number achieved!
September 30, 2010 · Posted in WOD
September 30, 2010 · Posted in Videos
WOD:
Back Squat
- 5-5-5-5-5
Met-Con
5 rounds
- 10 SDLHP
- 10 K2E
- 10 Burpee
**Barbells for Boobs Breast Cancer Fund Raiser Workout Wed October 27th All Day.. $35 Participation Fee, http://barbellsforboobs.com/ **
September 29, 2010 · Posted in WOD
Just in case anyone didnt realize.. It was Vasti’s birthday 2 days ago..
WOD:
Warm-up
- 400m run
- 50 Squats
- 50 Kettlebell Swings
- 10 Dead Hang Pull-ups
Skill
Hang Power Clean
- 5-5-5
Met-Con
21-15-9
- Hang Clean and Jerk (135/85)
- Box Jumps (24/20)
**Barbell for Boobs Breast Cancer Fund Raiser Workout Wed October 27th All Day.. $35 Participation Fee**
September 28, 2010 · Posted in WOD
Happy birthday to Stef, Vasti, and Kenia. May we never forget a latin womans birthday again!
WOD:
Warmup
- 800M Run
- 50 Squats
- 50 KB Swings
- 20 Rollovers
Met-Con
- 14 KB Snatch – 7R/7L (53/35)
- 7 Deadlifts (225/155)
- 7 Pullups
- 7 Rounds for Time
September 27, 2010 · Posted in WOD
Thank you to the NYC D.E.A for putting forth a great effort during Fight Gone Bad!!
WOD:
Warmup
- 400M Run
- 30 Squat
- 30 Pushups
- 20 Mountain Climbers
Skill 3 sets of.
- 3 – Hang Power Snatch
- 3 – OHS
- 3 – Snatch Balance
Met-Con 20min AMRAP
- Pushup to Failure
- Run 200M
September 26, 2010 · Posted in WOD
***$20 minimum fee to participate***
Today will be an all day event BBQ and fund raiser for The Wounded Warrioro Project..
Please check you e-mal for heat times..
First heat is at 9am.. See you all then!..
In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.
- Row (Calories)
- Push Press (75/55)
- Sumo DeadLift HighPull (75/55)
- Box Jump (20′)
- WallBall (20/14)
September 24, 2010 · Posted in WOD
WOD:
**Open Gym**
All Friday classes are as scheduled… Come in and work on skill sheets or whatever you need to get better at..
If your running isnt good, time to run. Always needed some barbell work.. lets work on it.. Use this time wisely..
September 23, 2010 · Posted in WOD
September 23, 2010 · Posted in Nutrition
September 22, 2010 · Posted in Uncategorized
33 South Maple Avenue
Park Ridge, NJ 07656
Tel: 973-879-1210
*Park on the street or in the lot PAST CFI on the left.
*Please DO NOT park in front of the garage door.
Click Here for Driving Directions
