[caption id="attachment_6451" align="aligncenter" width="900"] The Regatta is ready[/caption]         Monday - September 14, 2015   Strength : Front Squat Warm-up 20 Reps135/95 500m Group Row 20 Reps 95/65 500m Group Row 20 Reps 75/55 500m Group Row   Conditioning: AMRAP 4 Minutes 5 KB Swings 5 KB SDHP 5 Goblet Squats Rest AMRAP 4 Minutes 10 Sit-ups 15/10 10 Russian Twists 15/10 10 Push-ups    ...

[caption id="attachment_6444" align="aligncenter" width="768"] Never Forget[/caption] Remember The Hike on Saturday and the COMP on Sunday No Yoga but regular workout and open gym on Saturday.     Friday - September 11, 2015 NOTE: There will be scaled versions of this workout available   Conditioning: 9/11 Memorial Workout •Row (or Run) 2001 meters •11 Box...

[caption id="attachment_6441" align="aligncenter" width="768"] Coach Jenn Killin it on the muscle ups (11 PR)[/caption]         Thursday - September 10, 2015   Strength: Snatch Warm-up to heavy single 3x1 @ that weight 3x1 @ 85% 3x1 @ 70% If you have a 1rep max full snatch 5x3 At 65% touch and go   Conditioning: Run 400m Then: 21-15-9 Power Snatchs 95/65 Barbell backrack...

[caption id="attachment_6429" align="aligncenter" width="960"] 6 Team members $1,380 raised so far! Remember to go to www.barbellsforboobs.org and join the WMCF team! Keep up the great work. See everyone on October 24th![/caption]   Flags on the 48 is this Saturday.  The sign up sheet is by the computer....

[caption id="attachment_6419" align="aligncenter" width="720"] Wallballs for the birthday boy[/caption] We will have a modified schedule on Monday September 7th for Labor Day 9:00am Class 10:00-11:30am Open Gym 5:00pm Class         Friday - September 04, 2015   Strength: Clean & Jerks Work to a Heavy single Clean & Jerk 8x1 @ 75-80%   Conditioning: “Diane” 21-15-9 Deadlifts 225/155 HSPU   Weekly Challenge:...

Chris started at UNH this week and I already miss him       Thursday - September 03, 2015   Strength: Turkish Get-ups 4 Med to heavy sled pushes   Conditioning: 4 Rounds for time  400m run 20 Wallballs 10 Kettlebell Swings 5 GHD situps   Weekly Challenge: Max Weight Pull-up  ...

        Wednesday - September 02, 2015 Strength: Bench Press Warm-up 5x3 heavy Bear Crawl 150’ after each set   Conditioning: 6 rounds for time: 5 PWR Clean & Jerk 95/65 5 Bar over Burpees 10 Toes to Bar   Weekly Challenge: Max Weight Pull-up  ...

[caption id="attachment_6406" align="aligncenter" width="720"] Another big congratulations to Christian for participating in the Firefighter Throw Down in Atlanta![/caption] REMINDER: Lifting will be on Thursday at 6:00am this week. See you there!         Tuesday - September 01, 2015   Tabata:  Jumprope   Conditioning: Workout A: 1K Run 50 Box Jumps 3 Minutes Rest Workout B: 25 Devil Lunges 50 KB Swings 75 Air Squats 3...

[caption id="attachment_6403" align="aligncenter" width="960"] Look at that form![/caption]         Monday - August 31, 2015   Strength : Back Squat Warm-up 3x5@65%   Accessory Strength: 3x10 Good Mornings Empty Barbell +   Conditioning: 12 MINUTE CAP 10-1 Front Squat @ 40% of 1RM Pull-ups   Weekly Challenge: Max Weight Pull-up    ...