Let’s Do It Again!

Friday, September 20, 2013 Mobility: 400 meter Jog PVC Dislocates 10 T-Push ups 100′ Bear Crawl 15 Behind the Neck-Close grip Press w/bb 10 Push Press w/bb Strength: 12 minutes

Good Luck Friday!

Friday, September 13, 2013 Mobility: 400 meter Jog Alternating Groiners, 10 each side (5 sec hold) Behind Neck Rack Stretch 5 Pause Front Squats, 5 seconds Classic Strength 7 x

Fran Testing Day!!

Friday, September 6, 2013 We want to encourage you to attend the evening classes at MDR if possible.  We will be creating a “Friday Night Lights” environment with judges, heats

A Different Reason to Squat….

Friday, August 30, 2013 Mobility: 400 meter Run, then 2 Rounds:Samson Stretch, 30 sec each side10 Jumping Squats10 T-Push ups Classic Strength: 1a) Front Squat: 7 – 5 – 4

New Possible?

Friday, August 23, 2013 Mobility: 400 meter Run20 Walking Lunges15 Sit Ups10 Jumping Air Squats Classic Strength: High Bar Back Squat: 5X3 tempo back squats, as heavy as possible,  pause

Taste of Paleo

Friday, August 16, 2013 Mobility: 2 Rounds: -10 PVC Dislocates -10 Overhead Squats -10 Push up -30 sec Groiner (each leg) Classic Strength: Bench Press 5×5, heavy as possible, rest

Body Control

Friday, August 9, 2013 Mobility: 2 minute Jump rope 15 Side Plank leg raises (each side) 15 jumping Squats 15 push ups 15 Jumping Squats Classic Strength: High Bar Back

Ka-Ka-Ka-Kettle Bell Swings

Friday, August 2, 2013 Mobility: -Groiners (30 seconds each leg)–Trap Smash-Tricep Smash–Wrist Mobility-20 T-Push Ups (10 each side)  Kettlebell Strength: Every 90 seconds for 6 minutes -30 second Rack Hold

It’s Go Time!!

Friday, July 26, 2013 Make sure to check the schedule for Friday, Saturday, and Sunday!!!  Limited classes and Open Gym’s are available.  All evening classes on Friday are canceled.  Open

Ready for the Weekend!!

Friday, July 19, 2013 Mobility: 2 rounds of:Foam Roll Quads and IT Band, 1 min each legGroiners, 30 sec each leg Monster Walks, 15 steps (forward, backward, lateral)10 Jumping Air Squats