Wednesday – 082714

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Jessica aka “JJ”

Taylor, our massage therapist, is now at eXalted full time! He will have his table set-up in the gym today for short sports massages and hip stretching. He’ll be there at 9:30, 4, 5, and possibly 6pm!

Monday, Sept. 1 is LABOR DAY aka eXalted’s 3 Year Anniversary! We will be open at 9:30 and 11:00.

CTB Progression
7 sets of 8 unbroken CTB Pull-ups :40 seconds rest

Endurance
2 Rounds for time:
1000m Row
100 Double Unders
1 mile run

Post your scores to the Whiteboard.

Tuesday – 082614

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Jamie’s back for some WOD’s at eXalted! Welcome back!

Strength/Olympic
Hang Snatch
Find your 1 rep max.
Snatch Grip Deadlift + Snatch Pull + Hang Power Snatch

Workout of the Day
“Karen”
For time:
150 Wall-ball shots

Post your scores to the Whiteboard.

Monday – 082514

cabal_D_Vero beach

Cabal and Big D both with another podium finish at the Vero Beach Classic! The XFC Barbell Club is making some waves!

Strength
Back Squat
Find your 1 rep max.
Mobilize, chest up, bounce out of the bottom. You have 20 minutes.

Workout of the Day
3 Rounds for time:
40 Kettlebell swings (53/35)
20 Lateral bar burpees
10 Hang clean and jerks (135/93)

Post your scores to the Whiteboard.

Friday – 082214

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Hunter dipping out of a muscle-up during Tuesday’s workout. Hunter has practiced quite a bit and has improved quite a bit on his muscle-ups.

Strength
Split Jerk
Find your 1 rep max.
This is a pause jerk, pause for 3 seconds at the bottom of the dip. This is to reinforce good positioning in the dip, keeping the chest up, weight back, and no elbow drop.

Workout of the Day
8 rounds for time:
2 rope climbs
10 Toes to bar
10 Overhead squats (95/63)
10 Ring push-ups

This workout is capped at 25 minutes. If you can’t do the ring push-ups without scaling, you will do normal floor push-ups.

Post your scores to the Whiteboard.

Thursday – 082114

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G man watching over the Oly class from his perch. #Guinnessthemajesticshnauzer

Warm-up/Injury Prevention
Assault Bike for 2 minutes at a warm-up pace
then,
Roll each IT band on PVC roller for 2 minutes
then,
3 Rounds
4 DB Snatch (50/35 or lighter than what you will use in the workout)
4 Hang Power Cleans (95/63 or lighter than what you will use in the workout)
4 Thrusters (same bar)
4 Burpees

Workout of the Day
3 Rounds for reps
1 minute at each station:
DB Snatch (50/70)
Assault Bike
Hang Power Cleans (115/73)
Burpees
Thrusters (115/73)
Rest 1 minute between rounds

There is no “Rx” order of exercises, we only have two 70# dumbbells so all Rx men will have to spread out.

Post your scores to the Whiteboard.