Happy Fourth!

Xi XiaNews4 Comments

7-3-2010 Just a quick note that there is no 6:30 AM or 9:15 AM class on Monday. Have a safe weekend and see you on Monday!

Work your core

Xi XiaNews4 Comments

07-02-2010 A. Deadlift: 65%1RM x 5; 75% 1RM x 3; 85% 1RM x amrap. Rest 2 min; perform @ 21X0 tempo. You must maintain tempo on amrap set! + 2 Rounds for time: 60 sec L-Sit (floor if possible) 30 Good Mornings 45/33lbs bar 60 Abmat Situps (if possible, rolled towel works also. Feet in butterfly pos.) 30 Back Extensions … Read More

Spun Up

Xi XiaNews7 Comments

7-1-2010 Make up yesterday’s presses if you missed them. Teams of 2; one rowing, the other doing skill work. Row 1000m x 3 (each) @ 90% pace. Suffering – under 3:30 for men, 4:00 for women. While “resting”, perform: Rest 1 – Frog stands Rest 2 – Handstand holds Rest 3 – Handstand walking + When done, 2 x Side … Read More