Monday 1 February, 2016

Box Brief: We had a great time attacking GRACE last week.  Congrats on all the PR’s we hit. It was incredible. If you haven’t completed Fight Gone Bad & Grace etc. use the 4PM MWF Open gym times or Saturday to get them done. Mark you calendars. Feb. 12th we WILL take over Funky Buddha. ___________________________ Strength Push Press Find 1RM 8-5-3-2-1-1-1 MetCon For Time: 12,11,10,9,8 – 1 of: Front Squat 95/65...

Saturday 30 January, 2016

In Teams of 2 Complete: 8 Rounds of: 12 Wallball Shots 12 Box Jumps 20/24 12 Push-Up 12 Sit-up 12 KBS 55/35 This work out all be done in relay fashion. A/B/A/B/A… NOTE: Teammate will be at the 100 meter mark (which is 50 meters oneway). Once you complete the said work athlete will run out and tag the teammate, who will run in and complete  his/her work. Make sure to mark or note once a round has been completed – last KBS...

Friday 29 January, 2016

Box Brief I need your help.  Please take a moment – when you walk into the gym and Sign-in into FaceBook, take a pic and post on Instagram… These small details help our gym grow! You can also share and comment some of the FB posts we release. Let’s make Funky Buddha BIG – Friday Feb. 12th. Join us this Saturday for our TEAM WODs… As Part of Warm-up Review and Practice Rope Climb MetCon Benchmark “Grace” 30 Clean & Jerk 135/95 ATHLETES: There are a few ways to approach this benchmark. 1. If all possible go RX weight… hit as many reps as possible before the cap time. If not completed, the reps and time will be your score, example – LOG: Edwin Jan. 29th, Grace @ 135 – 21 Reps @ 5 Minutes… 2. If RX is not feasible it’s all good.  The point is that this work is done fast. Choose a load where 30 reps can be completed within 4-5 minutes. LOG: Edwin Jan. 29th, Grace @ 115 – 3:11. Bonus 40 GHD Sit-up 40 GHD Hip...

Thursday 27 January, 2016

MetCon Minutes 0-10 AMRAP 10 Box Jump 24/20 8 Slamball 20/30 Minutes 10-12 REST Minutes 12-20 AMRAP 3 HSPU 7 Pull-up (Competitor C2B) Minutes 20-22 REST Minutes 22-28 AMRAP 4 Burpee 8...

January 27 Wednesday, 2016

As Part of WU Spend 10 Minutes on DuBs Strength Deadlift Warm up to 5 @ 65% 5 @ 70% 5 @ 75% MetCon 5 RFT of: 20 Goblet Squats 20 KBS 55/35 Rest 1...

Tuesday 26 January, 2016

BOX BRIEF WEDNESDAY is AMFAP DAY – Bring’em Mark your Calendars FEB 12th – Funky Buddha _________________________________ Strength Strict Press Find 1 RM MetCon For Time Complete: (cap 14) 500m Row 20 HR Push-up 20 T2B 20 Walking Lunges 20 Burpee to 6 inch target 20 Walking Lunges 20 T2B 20 HR Push-up 500m...