Thursday September 12th 2013

For Time:
90 KBS (28/20)
80 DBL Unders
70 Wall Balls (20/14)
60 KBS (28/20) 
50 DBL Unders
40 Wall Balls (20/14)
30 KBS (28/20) 
20 DBL Unders
10 Wall Balls (20/14) 

Wednesday September 11th 2013

A)5/200m Run Sprints

B)10min AMRAP
T2B x 5
BB Thrusters x 10 (95/65)
Box Jumps x 15 (24/20)

Tuesday September 10th 2013

2min AMRAP
KB Snatch x 3/sd (24/16)
Burpees x 3
1min Rest
2min AMRAP
KB Cleans x 6/sd (24/16)
KB Single Arm Swings x 6/sd (24/16)
1min Rest
2min AMRAP
KB Swings x 9 (24/16)
Push Ups x 9
3 Cyc.es

Monday September 9th 2013

A)Establish Your 4 rep max
BB Back Squat

B)Annie (50,40,30,20,10)
Sit  Ups
Double Unders

Its Back On! Saturday September 7th 2013

Hi Everyone! 

I just wanted to let you all know that classes will resume on Monday as per the normal schedule. Thank you to everyone for being so understanding about the last minute cancellations. It was an amazing week getting to know our new family member Tessa. If you are wondering what day you are training please check here. Let me know if you have any questions. See you all this week. Gary

Friday September 6th 2013

A)Do a round every 2:30/12 rounds
BB FS x  6 (165/115)
DBL Unders x 30

B)RB Int Shoulder Rotations + 8 x 3

Thursday September 5th 2013

Hi Everyone! 
Tessa started her first workout yesterday rolling from her tummy onto her back, all by herself. She's got the makings of a athlete already. Hope your all doing well and see you all next week. Gary and Heather

Workout
A)Do a round every 2min (7rnds)
BB Push Press x 7 (115/75)
Box Jumps x 7 (36/32)

B)Do a round every 2:30 (7rnds)
Wall Balls x 10 (20/14)
KB Americano's x 20 (28/20)

C)DB Ext Rotations +10 x 3

Wednesday August 4th 2013

A)RE2M6R (Work up as heavy as you can get)
KB Snatch x 8

B)21-18-15-12-9-6-3
Pull Ups
DBL Unders
Med Ball Twists (20/14)

Tuesday September 3rd 2013

Hi Everyone

I just wanted to let you all know that our wonderful baby girl has arrived. Sunday night at 9:40pm Tessa Rose Newman finally decided to come into the world. Everything went really well and we were lucky enough to have her at home. Thankfully no trauma was sustained by either Heather or Tessa and labor/delivery took almost 4 hours from start to finish (nice and quick). Today has been spent showing her off to immediate family and letting everyone know the wonderful news. 

I also wanted to let you know that I will definitely be out of training for all of this week but will most likely be in the gym for at least half days by next Monday morning. Any sessions that you guys miss will of course be refunded back to you and I will still be posting workouts on the blog every day so I hope no one is going to be taking any time off just because I am. :)  I hope this message finds you all well and I will let you all know If Christina will be able to take any of my groups from me before I am able to come back on monday. Please don't hesitate to contact me if you have any questions. Gary

Workout

A)45sec In Between Exercises (5 Sets)
BB DL x 6
Clapping Push Ups x Max Reps

B)45sec In Between Exercises (5 Sets)
BB FS x 6
Push Ups x Max Reps

C)1200m Run For Time 

Monday September 2nd 2013

Hi everyone I just wanted to let you know that the gym is closed today. On another note our baby is finally here.
Tessa Rose Newman
7.3lbs

I will be sending out an email later today about which groups will be covered and which ones I will have to cancel but it looks like the majority of group times will be running. Thank you for all your support and I'll see you all soon.