Wednesday May 24, 2017

Posted on May 23, 2017 | 0 comments

Skill/Strength:

3 Rounds not for time:

6 Turkish Get Ups

8 Single leg KB Deadlift

12 Shoot Throughs

 

WOD:

4 Rounds for Time:

Run, 400 m

15 Toes to Bar

10 Overhead Squats, 95/65 lbs

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Tuesday May 23, 2017

Posted on May 22, 2017 | 0 comments

 It is a busy time of year for everyone!  Don’t let all those busy days keep you out of the gym!

Next Monday, May 29th, we will be doing the WOD “Murph”.  We will only have 2 classes 7:30am and 9am.

Strength:

1-1-1-1-1 for the complex:

1 Power Snatch + 1 Squat Snatch

WOD:

Complete as many rounds as possible in 15 mins of:

10 Hang Power Cleans, 135/95 lbs

15 Ab Mat Sit-ups

20 Assault Bike Calories / 27 Cal Airdyne

40 Double Unders

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Monday May 22, 2017

Posted on May 21, 2017 | 0 comments

Strength:

In 15 min find a heavy Deadlift

3 Reps

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD:

30-20-10 reps, for time of:

Deadlift, 225/155 lbs

Burpee (Bar Facing)

 

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Friday May 19, 2017

Posted on May 18, 2017 | 0 comments

TGIF!  Hope everyone is looking forward to the warm weather.  Get your WOD in early with our 8am class.  

Saturday Schedule:

Open Gym 7am-8am

Class 8am & 9am

Strength:

Power Clean

3-3-3-3

Use the Heaviest weight possible for all sets

These do not have to be touch and go

WOD:

20 Min EMOM

Min 1: 12 DB Box Step Ups #45/#30  24″/20″

Min 2: 12 Burpees

Min 3: 12 DB Push Press #45/#30

Min 4: 40 sec Plank

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Thursday May 18, 2017

Posted on May 17, 2017 | 0 comments

Today – Open Gym from 5am – 10am, 12pm-1pm and 4pm – 6pm.  We will be closing at 6pm (ONLY on Thursdays during the Farmers Market)  Come in for a WOD then head on down to the Downtown Farmers Market!

I hope you are all enjoying the Open gym time and the WOD’s that are posted.

WOD 1:

120 Double-unders
60 Cal Bike
60 Sit-ups
90 Double-unders
45 Cal Bike
45 Sit-ups
60 Double-unders
30 Cal Bike
30 Sit-ups

 

WOD 2:

“Helen”

3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

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Wednesday May 17, 2017

Posted on May 16, 2017 | 0 comments

Strength:

2 Back Squats @ 60% 1RM

Every 1 min for 10 mins.

WOD:

For time:

30 Assault Bike Calories

20 Burpee Box Jump Overs, 24/20 in

10 Cleans, 155/105 lbs

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Tuesday May 16, 2017

Posted on May 15, 2017 | 0 comments

New Women’s Muscle Tanks and Mens T’s are in,  just in time for summer!  3 different colors to choose from, sizes and colors are limited.

Erica will be in today with IAB clothing!  Lot’s of new apparel!

Skill/Strength:

3 -5 Strict Dips – Ring or stationary

Every :45 sec for 8 sets

Adv. – add weight

 

WOD:

For time:

Dumbbell Walking Lunge, 55/35 lbs, 100 ft

100 Double Unders

50 Wall Balls, 20/14 lbs

7 Rope Climbs

50 Wall Balls, 20/14 lbs

100 Double Unders

Dumbbell Walking Lunge, 55/35 lbs, 100 ft

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