News & Announcements

Tuesday 12/30/2014

We have a couple extra Open Gym/WOD slots tomorrow and Thursday, thanks to Coach Ojae:

Tomorrow, Wednesday 12/31:
12pm-2pm

Thursday 1/1:
4:30pm-6:30pm

Regular winter schedule resumes Friday. Happy deload week!

Workout of the Day

Activation

3min run
3×10″/10″ PVC Bench/Floor Press
3×10″/10″ PVC Hang Snatch
3×10″/10″ [No-shot] Wall Ball

Skills

Accumulate 1 minute L-Sit hold in each position:
– bar hang
– parallettes
– false grip from rings
3 minutes Kip Practice each:
– Dips (focus on pulling knees up)
– HSPU (focus on keeping knees and feet against/close to wall) a.k.a. no frog kip

Level 1

Strength

12 min Advanced Ping Pong (perform as A,B,C, 1min rest, A, B, C, 1min rest, etc.)
A: 5 Bench/Floor Press @ 40/50/60%
B: 5 Weighted Ring Dips @ 40/50/60%
C: 6 Pushup following 2020 tempo

WOD

AMRAP 8 minutes:
15 Thrusters (65/45)
15 Ring Rows
15 Thrusters (75/55)
15 Pull Ups (band as needed)
15 Thrusters (95/65)
15 C2B Pull Ups (band as needed)
* One bar, athlete changes own weights.

Cooldown

3min run cooldown
3RDS (Not For Time): 10 Seated Good Mornings (75/55) + 7 GHD Back Ext

Level 2

Strength

12 min Advanced Ping Pong (perform as A,B,C, 1min rest, A, B, C, 1min rest, etc.)
A: 5 Bench/Floor Press @ 40/50/60%
B: 5 Weighted Ring Dips @ 40/50/60%
C: 6 Alt. Single Arm Pushup following 2020 tempo (If single arms are not possible scale to regular pushups, same tempo)

WOD

AMRAP 8 minutes:
15 Thrusters (75/55)
15 Pull Ups
15 Thrusters (95/65)
15 C2B Pull Ups
15 Thrusters (115/75)
15 Bar Muscle Ups (mod w/ 1:1 strict C2B + 1:1 strict ring dip)
* One bar, athlete changes own weights.

Cooldown

3min run cooldown
3RDS (Not For Time): 10 Seated Good Mornings (95/65) + 10 GHD Back Ext

Recovery

QL ball smash
* lay flat on back, slide ball underneath into gap between bottom rib and hips. Bring one leg to chest and roll to same side.
Goal here is to get the ball pressing laterally into lumbar erector muscles.

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Thursday 12/4/2014: Kindred Holiday Party

The Kindred Holiday Party is coming up fast, on Saturday December 13th. Who’s up for some Brazilian BBQ??

Our reservation at Pampas is full, though we have a few stragglers who we may put into a 2nd group reservation. Email Huong ASAP (as in, yesterday!) if you want to join us.

In other news, our Toys For Tots collection is growing…don’t forget to contribute before December 12th.

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Workout of the Day

Activation

3min barefoot run or jump rope
3×10″/10″ PVC Hang Power Snatch
3xSAP Pullups
2min dynamic ankle warmer (duck walks, calf stretches, etc.)

Skills

3min plank hold on elbows
5min CFE run skill work

Level 1

Strength

Run 300, 200, 200, 100 TT (only 100 is TT)
w/ 1:1 rest
* TT = Time Trial

WOD

3RDS:
400m Run
21 Hang Power Snatch (45/35)
12 Burpees

Level 2

Strength

Run 400, 300, 200, 100 TT (only 100 is TT)
w/ 1:1 rest
* TT = Time Trial

WOD

3RDS:
400m Run
21 Hang Power Snatch (75/55)
12 Burpees

Cooldown

1:30min/side jump rope (single leg)
:90 bar hang on metacarpals only

Recovery

Anterior Tib lax ball smash and roll + Posterior Tib lax ball smash and roll

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Wednesday 12/3/2014: Vintage Sale Extended Online

Since it’s “Cyber Week,” we’re extending our vintage apparel sale online only, now through Sunday (12/7).

Go to our online store and use the discount code VINTAGE during checkout to get 20% off all our vintage apparel!

Workout of the Day

Activation

3min row (strapless)
3×10″/10″ PVC DL
3×10″/10″ PVC Pendlay row
3xSAP Strict TTB

Skills

70 Hollow rock to superman
3min DL (hips and shoulder move same time, scaps engaged) skill work

Strength

12 min Advanced Ping Pong (perform as A,B,C, 1min rest, A, B, C, 1min rest, etc.)
A: :30 Max DL @ 75, 85, 95
B: :20 Glute Bridge
C: :30 Max Pendlay Row @ 75, 85, 95

Level 1

WOD

11min LADDER:
(3,6,9, etc. reps each of)
Deadlift (145/105#)
Knees-to-Elbows or Captain’s Chair

Level 2

WOD

11min LADDER:
(3,6,9, etc. reps each of)
Deadlift (225/165#)
Toes-to-Bar

Cooldown

3min row
3min working on engagement of Transversus Abdominus (5-10 isometric holds)

Recovery

Hamstring guitar
* Sit with one leg out, one bent. With yoga tuneup or lax ball, pop over stretched hamstring. Start a glute insertion and gradually move ball down to just above knee.

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Friday 11/28/2014

Today we continue our modified holiday schedule with 1 class at 10:30am. We hope you enjoyed your turkey dinner…now it’s time to sweat it out!

Our regular class schedule resumes tomorrow.

Workout of the Day

Activation

3min MB bear hug run (20/14)
3×10″/10″ PVC Strict Press
3×10″/10″ PVC Seated Good Morning
3xSAP HSPU

Skills

2min wall plank (pushup plank w/ feet on wall)
3-5min working on seated Good Morning technique

Strength

9 min Advanced Ping Pong (perform as A,B 1min rest, A, B, 1min rest, etc.)
A: 3 Strict Press @ 80-90%
B: 5 Seated Good Morning @ 75-85%

Level 1

WOD

3 Rounds For Time:
400m Run
12 Med Ball ABMAT Sit-Ups 14/10#
9 Handstand Push-Ups (mod as needed)
6 Strict Toes-to-Bar or Knees-to-Elbows

Level 2

WOD

3 Rounds For Time:
400m Run
12 GHD Sit-Ups (or Med Ball ABMAT Sit-Ups 20/14#)
9 Handstand Push-Ups
6 Strict Toes-to-Bar or Knees-to-Elbows

Cooldown

3min row (strapless) cooldown
1x max time hollow rock hold
Rest 1min
1x max time bar hang w/ Medicine Ball between legs (20/14)

Recovery

Standing arm circles (egoscue) for 3-5min

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Friday 11/21/2014

Don’t forget, our vintage apparel 20% sale ends in a week! Shop in our online store with the discount code ‘VINTAGE’.

Workout of the Day

Activation

3min row (strapless) /run
3×10″/10″ PVC Strict Press
3×10″/10″ PVC Good Morning
3×10″/10″ PVC Hang Snatch

Skills

2min wall plank (pushup plank w feet on wall)
3-5min strict press (chin tucks, straight bar path, head finishes nuetral) skill work

Level 1

Strength

9 min Ping Pong (perform as A,B, 1min rest, A, B, 1min rest, etc.)
A: 5 Strict Press @ 75-85%
B: 5 Good Morning @ 75-85%
* Remember each movement starts on the next minute and there is 1min of rest after AB… thus you will perform each element 3x

WOD

10min AMRAP:
10 Alternating KB Snatches (35/26)
10 cal Row OR 200m Sprint
* Perform at 70-85% effort with extreme focus on form.

Level 2

Strength

9 min Ping Pong (perform as A,B, 1min rest, A, B, 1min rest, etc.)
A: 5 Strict Press @ 75-85%
B: 5 Good Morning @ 75-85%
* Remember each movement starts on the next minute and there is 1min of rest after AB… thus you will perform each element 3x

WOD

10min AMRAP:
10 Alternating KB Snatches (53/35)
10 cal Row OR 200 m Sprint
* Perform at 70-85% effort with extreme focus on form.

Cooldown

3min row (strapless)/ run barefoot
30-50 GHD or partner Glute Ham Raises

Recovery

3×20 Hooklying Gluteal Contractions

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