We've Moved!

We are changing our name to Testify Strength and Conditioning! We want you all to be able to testify (verbally and physically!) to the changes and progress you have made in your time with us.
All posts and comments from this site are also on the new site, but we will NOT be moving any more comments from this site to the new one, so please make sure you only comment on the Testify site from now on.

Keep up the great work, and we'll see you at the new Web site!

Click here to visit Testify Strength and Conditioning!

Thursday 02/11/10

Time: 8:30 p.m.


Skill Work:
Plyometrics


Push Jerk
5 x 5

Compare to 02/04/10.


5 rounds for time of:
10 SDHP, 75#/55#
10 Push-ups
10 Box Jumps, 24"/18"

Compare to 09/30/09.

Schedule Preferences

We are considering moving the start time for classes on Monday and Thursday up a bit in March. If we did that, what time would work for you?

a) 5:30 p.m.
b) 6:00 p.m.
c) 6:30 p.m.
d) 7:00 p.m.

Post your thoughts to comments, please! Thank you for your input!

Wednesday 02/10/10

Time: 6:00 p.m.


Cleans
5 x 5

Compare to 02/03/10.


5 rounds for time of:
2 Down-backs
10 Push-ups
10 Thrusters, 95#/65#

Monday 02/08/10

Time: 8:30 p.m.


Front Squat
5 x 5

Compare to 02/01/10.


Tabata KTE
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata KTE
"Tabata" refers to :20 of work followed by :10 of rest, for eight rounds (total of four minutes). Score only your lowest number of reps per exercise.

Saturday 02/06/10

Time: 7:00 a.m.

"Filthy 50"
For time:
50 Box jumps, 24"/18"
50 Jumping Pull-ups
50 KB Swings, 1 pood (men and women)
50 Walking Lunges
50 KTE
50 Push Press, 45# (men and women)
50 Back Extensions
50 Wall Balls, 20#/15#
50 Burpees
50 Double-unders

Compare to 11/11/09.

Wear your game faces, you'll need them.

Thursday 02/04/10

Time: 8:30 p.m.

Skill work:
Kipping Pull-ups



Push Jerk
5 x 5

Compare to 11/04/09.



10 minute AMRAP of:
12 Front Squats
12 Burpees
Inspiration for this WOD goes to CrossFit Omaha.