G7 Athletics

G7 Athletics – Fitness for ALL AGES!

Skill

Cleans

Conditioning

5 rounds:

10 dumbbell power cleans

30 air squats

G7 Social – Workout and Hangout

Today!

7:30 p.m.

Come get your WOD in and hang out with your fellow athletes and coaches afterwards at the first of many G7 Socials.  Refreshments and snacks are on the house! 

G7 Foundations

G7 Foundations

Skill / Strength

Power Jerks

Conditioning

21 dumbbell thrusters

21 calorie row

15 thrusters

15 calorie row

9 thrusters

9 calorie row

Don't forget to make plans to hang out with your fellow G7 Athletes tomorrow (Thursday) at our first of many G7 Socials.  Stick around after the 7:30 p.m. class to join in the fun!

Skill

Snatch

Conditioning

WOD 1:

5×1 Snatch cluster

WOD 2:

AMRAP 12 minutes

100m sprint

6 pullups

12 box jumps

Our newest class of G7 Foundations athletes

Welcome to the G7 family!

G7 Social

Thursday, August 26, 2010

at G7 Athletics

Please make plans to stick around after the 7:30 p.m. class on Thursday for a G7 Social.  Our community is growing every week and this is an opportunity to meet all of your fellow G7 athletes. 

Strength

Back Squat (increase 5-10 lbs from last week)

Conditioning

3 rounds:

15 russian swings

15 burpees

400m sprint

The weekend is finally here!  Join us tomorrow for some G7 fun in our customary Saturday team WOD.  At G7, every class and every workout is a celebration! 

Team WOD

TEAMS of 4 (only 1 person working at a time)

100 wallballs

100 kettlebell swings

100 burpees

2k row

The G7 Coaches will be at it again next weekend in Austin, as they will be competing in the OlyAthlete open.  

Check out Coach Mike's story on olyathlete.com  

Coach Mike and Coach Rob are assistant coaches with OlyAthlete.  OlyAthlete is the premier resource for Olympic Lifters and CrossFitters looking to gain technique and strength in the very technical Olympic Lifts (Snatch & Clean and Jerk) 

Strength

Front Squat

Conditioning:

5 rounds:

200m run

250m row