Thursday May 4th, 2017

Posted on May 3, 2017 | 0 comments

Open Gym Today: 5am-10am,  12pm-1pm, 4pm-6:30pm

Here are a couple of workouts if you need an idea.

These are both from CrossFit New England

 

WOD 1

3 Rounds For Time:
500m Row
25 Sit-ups
20 DB Push Presses (35#/25#)
15 Deadlifts (185/135)

 

WOD 2

1 Mile Run
21 Kettlebell Swings (53/35)
21 Goblet Squats (53/35)
800 Meter Run
15Kettlebell Swings (53/35)
15 Goblet Squats (53/35)
400 Meter Run
9 Kettlebell Swings(53/35)
9 Goblet Squats (53/35)

Read More

Wednesday May 3, 2017

Posted on May 2, 2017 | 0 comments

This Thursday we will have Open Gym all day!  There will be workouts posted if you need one.  If you have questions or need help, there will still be a trainer there to help and answer any questions!  You can come in anytime between 5am-10am, 12pm-1pm, 4pm- 6:30pm (During the Lodi Farmers Market May 18 – Aug 31 we will only stay open until 6pm on Thursdays).

This Saturday we will have 2 classes.  We are brining back the 8am.  Some of you have requested an earlier Saturday time, so we will give it a shot, at least for the summer.  We will still be open at 7am for Open Gym (now from 7am-8am)

Strength:

Front Squat

15 min to find a heavy set of 3

-Rest 1 min

Then find your 20 RM

WOD:

4 rounds for time of:

7 Hang Power Clean & Jerks, 155/105 lbs

50 Double Unders

Read More

Tuesday May 2, 2017

Posted on May 1, 2017 | 0 comments

This Thursday we will have Open Gym all day!  There will be workouts posted if you need one.  If you have questions or need help, there will still be a trainer there to help and answer any questions!  You can come in anytime between 5am-10am, 12pm-1pm, 4pm- 6:30pm (During the Lodi Farmers Market May 18 – Aug 31 we will only stay open until 6pm on Thursdays).

WOD:

Complete as many rounds as possible in 7 mins of:

Double Kettlebell Front Rack Lunge, 53/35 lbs, 50 ft

7 Ring Muscle-ups

**Scale for Ring MU = Bar MU or 10 Ring Dips

Rest 3 min

Complete as many rounds as possible in 7 mins of:

Handstand Walk, 50 ft

7 Overhead Squats, 115/75 lbs

**Scale HS Walk = 3 Wall Walks

Post WOD:

- Accumulate 40 DB weighted sit-ups

- Banded hamstring stretch 2 minutes per side

- Pigeon stretch 2 minutes per side

Read More

Monday May 1, 2017

Posted on Apr 30, 2017 | 0 comments

This Thursday we will have Open Gym all day!  There will be workouts posted if you need one.  If you have questions or need help there will still be a trainer there to help and answer any questions!  You can come in anytime between 5am-10am, 12pm-1pm, 4pm- 6:30pm (During the Lodi Farmers Market May 18 – Aug 31 we will only stay open until 6pm on Thursdays).

Strength:

Every 2 min for 10 Min

5 Power Snatch

**Touch and go**  You choose the load.

WOD:

40 – 30 -20 – 10

Row for Calories

Burpees

Read More

Thursday April 27, 2017

Posted on Apr 26, 2017 | 0 comments

 WOD:

4 rounds for time of:

Run, 400 m

15 Toes to Bar

Post WOD:

Weighted Plank

3 x :45 sec

Side Plank

3 x :30 sec L/ :30 sec R

 

Read More

Wednesday April 26, 2017

Posted on Apr 25, 2017 | 0 comments

Partner WOD:

Only 1 partner works at a time.

1000m Row

100 Box Jumps 24″/20″

100 Wall Balls 20#/14#

100 DB Burpee Deadlifts 50#/35#

1000m Row

Read More

Tuesday April 25, 2017

Posted on Apr 24, 2017 | 0 comments

 

Strength:

Front Squat:

7-5-7-5

*Use the heaviest weight you can for each set

Rest as needed between sets

WOD:

5 rounds for time of:

10 Single Arm Kettlebell Push Press, 53/35 lbs (5 per arm)

50 Double Unders

15 Kettlebell Swings, 53/35 lbs

Read More