September 2015

Thursday

WOD: A. Back Squat (5 sec eccentric on rep 1) – 70%x3x3 OTM x 6 Partner 1 works odd min, partner 2 works even min. no longer than 10 min, including warmup sets. B. Snatch skill work: Snatch pull + hang snatch above knee (same as last week but adding in the knee pos.) OTM

Thursday Read More »

Wednesday

“Active recovery (AR) focuses on completing an exercise at a low intensity, but high enough to increase blood flow and enhance the clearance of enzymes responsible for muscle damage and residual fatigue. Do you ever wonder why, after a strenuous workout, you might not feel sore until the next day—or even two days later? This

Wednesday Read More »

Tuesday

WOD: AMRAP 20 min: 5 strict pull ups (goal is UB sets- utilize proper scaling to make that happen) 10 Front Squats (95/65#) goal is also UB- same as above 30 double unders * scale to 15 du or 90 SU.

Tuesday Read More »

Monday

WOD: A. Mechanics for todays movements. B. For time: 10 Floor press (M: Body weight/W: 75% BW)* scale % lower for each subset; Ex: 90/65%, 80/55%, 70/45%, 60/35%. 200m. Run 8 Floor press, 200m. Run 6 Floor Press, 200m. Run 4 Floor press, 200m. Run 2 Floor press, 200m. Run click here to see last

Monday Read More »

Friday

WOD: A. PRACTICE for 10 minutes: Headstand (Tripod) Headstand (Tripod) to Push Up Position B. Continued from part A: PRACTICE for 10 minutes Kipping Handstand Push Up Progression Pt.1 Kipping Handstand Push Up Progression Pt.2 C. Tabata kipping HSPU: Goal here is GOOD reps, NOT more reps: 20 on x 10 off x 8

Friday Read More »

Thursday

WOD: Three sets, not for time, of: Floor Press x 8-10 reps (light weight) Rest ~60 seconds Russian Kettlebell Swings x 20-25 reps (high and hard initial swing, naval level) Rest ~60 seconds Hollow Body Hold x 45-60 seconds Rest ~60 seconds

Thursday Read More »

Wednesday

WOD: A. Skill work for todays movements. B. EMOTM x 5 rounds. (15 min total) 1. 30 sec. max Double-unders 2. 30 sec. handstand hold (box, wall, free standing) 3. 1 snatch pull + 1 high hang snatch (increase weight each round) *Record du each round + total/ hs hold/sn. # each round.

Wednesday Read More »

Tuesday

WOD: A. Skill for todays movements. B. Open WOD 13.4 AMRAP 7 min: Ascending ladder, increasing by 3’s each round.. 3 Clean and Jerk (95/135) 3 Toes-Bar 6/6, 9/9… etc etc.

Tuesday Read More »

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

CANCELLATION/HOLD POLICY

All membership agreements require 10-days written notice to cancel your membership. This form will serve as your 10-days written cancellation notice. Note that if you have a scheduled renewal payment within 10-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$25 Per Class

OUR Information:

Location:

340 S Walker Street Bloomington, Indiana 47403

OUR PRICING IS SIMPLE

We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
membership information.