10/6/11 Thursday

WOD:
3 x max reps strict pull-ups

then

21 - 15 - 9 - 6 - 3 reps for time of -
KB Swings
Box Jumps
Push - Ups

Gymnastics:
skin the cat

Tuesday 10/4/11

WOD:
Press 4x5

then

800m Run
100 Air Squats
100 Double Unders
400m Run

Cash Out:
Hollow Rocks
3x max seconds

Saturday 10/1/11

Warm-Up
Running Mechanics drills
Hip Mobility

WOD:
4x4 Deadlift

then

15 Min AMRAP
200m Run
20 Air Squats
1 Rope climb

Gymnastics: L-sits

Tuesday 9/27/11

Warm-Up:
mixed tabata

WOD:
3 x Max Plank Hold
2 min rest between efforts

then

Teams of 2
12 min AMRAP
1 min of Supine Ring pulls
1 min of Wallballs

skill work:
ring holds

New Teen Program!!!

Guerrilla Fitness for Teens - Whether your teenager is a high school athlete or is just looking to stay in shape and have fun, "Guerrilla Fitness Teens" is for them.

We combine strength training, cardio, and basic gymnastic movements. The workouts are constantly varied day to day, and can accommodate any level of fitness. The peer influence and healthy competitive spirit of our group format is designed to encourage and motivate your teen to perform at their personal best each and every workout.

Teenage Athletes - The primary goal for athletes is explosive power/speed. Whether you are coming off the blocks on a 400m sprint, or driving out of a 3 point stance to attack the quarterback, explosive power and speed get the job done. Power = (Force x Distance) / Time. We move weight, body weight or otherwise over specific distances, both long and short, within varying time domains. We build stronger faster athletes. POWERFUL athletes.

Schedule: (These are the time slots we dedicate to teens, other class times are for adult memberships)

Tuesdays: teens only classes from 4-5 pm. *teen/adult classes from 7-8pm. (a teen coach is present to work with teens)

Thursdays: teens only classes from 4-5 pm. *teen/adult classes from 7-8pm.

Saturdays: teens only classes from 12-1 pm.

On-Ramp: This is our mandatory introductory program. It runs for two weeks every Tuesday and Thursday night from 8-9pm. Every month there are two On-Ramp sessions. A teen coach attends the on-ramp sessions to work with the teen athletes. After completion of the On-Ramp, the teen will move onto regular teen classes at the above times.

Membership Options: (teens receive a 15% discount from all adult memberships / there will be a 25% discount from the adult price if two members come from the same household)

3 x per week:

1 month = $148.75/month, 3 months = $134/month, 6 months = $126.50/month, 12 months = $119/month

2 x per week:

1 month = $127.50/month, 3 months = $114.75/month, 6 months = $108.50/month, 12 months = $102/month

Registration:

To register and begin taking classes at Guerrilla Fitness you must e-mail tommy@guerrillafitness.net. He will need to know your name and which membership option you would like; times per week and the amount of months.

8/20/11 Saturday "The last session"

The Summer Program is over, BUT the new fall programs are starting in September!! An e-mail will be sent to all current and prospective members of the Teen Athlete Program detailing our new schedule and format. If you are interested in receiving further details e-mail Mike Metzger at mikem@guerrillafitness.net.

Its been a great summer, and we've seen some incredible transformations! All the coaches at Guerrilla Fitness are looking forward to the fall, and all the new athletes joining our program. Good Luck to all in your upcoming sport seasons, and if you're sticking with us your best season is yet to come...

WOD:
AMRAP in 10 minutes
200m run
10 Deadlifts
10 air squats

8/19/11 Friday

*Big thanks to all the teens that came out yesterday to try out our program! Welcome to the Guerrilla Fitness Fam!

WOD:
3 rounds
500m row
12 snatches