Clik here to view.
Monday: 120312
A) 15 Minutes work up to a heavy Clean B) AMRAP 12 15 Deadlifts 135 15 Situps Post load and total number of rounds to comments: Compare to: 111104
View ArticleClik here to view.
Monday: 120326
A) Take 20 minutes and work up to a heavy single clean. B) AMRAP 12 3 Power Cleans @ 75% of your heavy single. 6 Pushups 9 Air Squats Post load and total number of rounds to comments: Coach’s Notes:...
View ArticleClik here to view.
Tuesday: 120529
Nutrition Challenge: Just under two weeks to go!!! I’m seeing a lot of great progress. Stay tough!!! For the next two weeks here are your bonus categories: 1) minimum 5 minutes / day practice time on...
View ArticleClik here to view.
Tuesday: 120828
A) Clean – 15 minutes work up to a heavy single B) The Bear Complex 5 Rounds Deadlift Power Clean Front Squat Push Press or Jerk Back Squat Push Press or Jerk Control Drop the Bar to the Ground Coaches...
View ArticleClik here to view.
Monday: 121105
Reminder: We are collecting bathroom items for the New Jersey Shelters this week. There is a big bucket you can drop your donations in. Thank you!!!! Nutrition Challenge Bonus Point Opportunity:...
View ArticleClik here to view.
Monday: 121210
A very big thank you to the Hammer Down Community on this year’s coat drive benefiting Reston Interfaith. I dropped off the coats off yesterday and they were extremely thankful. In fact I’d say we...
View ArticleClik here to view.
Thursday: 121227
Elizabeth 21-15-9 Cleans 135/95 Rings Dips Post time to comments: Coach’s Notes: Receive the clean in a full squat. Compare to: 120305
View ArticleClik here to view.
Tuesday: 130115
A) Clean – (15 minutes work up to a heavy double) B) For Time and Effort: 250 Meter Row 25 DB Squat Cleans (Heavy) KB are ok. Max Effort Pullups Post time and total number of pullups to comments:
View ArticleClik here to view.
Thursday: 130131
Notes: As of 4:00 PM Wednesday (January 30th) registration for the open is still not online. As I get more Information I will post. The Judging Course is however up and running!!! If you plan on Rxing...
View ArticleClik here to view.
Tuesday: 130312
Congratulatons to everyone that completed 13.1 over the weekend!!! Anyone that got 150 or higher congratulations, you beat a former Olympian!!! See video below!!! Some really awesome scores!!!!...
View ArticleClik here to view.
Monday: 131230
Overhead Squat (10 minutes work up to approximately 70% of your 1RM) Snatch (10 minutes work up to approximately 70% of your 1RM) Front Squat (10 minutes work up to approximately 70% of your 1RM) Clean...
View ArticleClik here to view.
Monday: 140428
Part A) Clean (full squat) 25 minutes work up to a heavy single Part B) Double Alternating Tabata Hang Power Clean 135/95 Push Jerk 135/95 In the double alternating tabata, alternate each work cycle...
View ArticleClik here to view.
Tuesday: 141014
Coach’s Notes: Big Time Congratulations to Coach Courtney on her marriage this past weekend!!! So very happy for you and Matt!!!! Also a big time congrats to Coach Katie on her 3rd Place finish this...
View Article
