Wednesday January 6, 2016

Posted on Jan 5, 2016 | 0 comments

Saturday February 13th, we will be hosting a Valentine’s Day Competition.  This will be a partner competition, with both Rx and scaled divisions, open to anyone in the area. $25 per couple. Don’t miss out! There will be prizes.  More details to follow…

Don’t Forget – Monday January 11th, Mike from Body Fat Test will be here from 3pm to 7pm.  Sign up today while there are still times available.  He will also be scheduled to come back in 60-90 days so you can retest and see your progress.  

 

21-18-15-12-9-6-3

Power Clean 135#/95#

Burpee

Push Jerk 135#/95#

This weight should be moderate – heavy for you.

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Tuesday January 5, 2016

Posted on Jan 4, 2016 | 0 comments

Don’t Forget – Monday January 11th, Mike from Body Fat Test will be here from 3pm to 7pm.  Sign up today while there are still times available.

 

Workout of the Day Movements:

Push Press

Overhead Walking Lunge (scaled: Front Rack Lunge or Lunge with Dumbbells)

Planks

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Monday January 4, 2016

Posted on Jan 3, 2016 | 0 comments

Hope everyone had a fabulous New Year!

Don’t Forget – Monday January 11th, Mike from Body Fat Test will be here from 3pm to 7pm.  Sign up today while there are still times available.

Look for an additional 9am Conditioning class on Thursdays. Start date for this will be announced soon.

Saturday February 13th, we will be hosting a Valentine’s Day Competition.  This will be a partner competition, with both Rx and scaled divisions, open to anyone in the area. More details to follow…

Starting today our programming format is going to change just slightly, and for now we will only be posting the main movements for the day, not the entire Workout of the Day.  The classes will still follow the same format, and the complete Work Out of the Day and any skill/strength work will be posted on the gym whiteboard. We are sure you will love the changes.

 

Workout of the Day Movements

Row

Prowler Push

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Thursday December 31, 2015

Posted on Dec 30, 2015 | 0 comments

Happy-New-Years

HAPPY NEW YEARS EVE!  Wishing you all a HAPPY and HEALTHY 2016!

New Years Eve: 5am, 6am, 7am, 8am, 9am, & 12pm Only

Friday – Closed

Saturday January 2nd: 9am

Sunday – Open Gym 8am-10am, Competitors WOD 9am

 

Interested in getting your diet under control?  Don’t miss the meeting Sunday Jan. 3rd at 11am

 

Workout of the Day

Run 400m

12 Hang Squat Cleans 135#/95#

31 Lateral Burpees over the Bar

15 Power Snatch 135#/95#

Run 400m

12 Goblet Squats to Box Step up 70#/53#  24″/20″

31 Pull ups

15 Handstand Push Ups

Run 400m

12 Rope Climbs

31 Wall Balls 20#/14# to 10′ target

15 Alternating Turkish Get Ups w/DB 40#/25#

 

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Wednesday December 30, 2015

Posted on Dec 29, 2015 | 0 comments

Holiday Hours:

Thursday – New Years Eve: 5am, 6am, 7am, 8am, 9am, & 12pm Only

Friday – Closed

Saturday January 2nd: 9am

 

Workout of the Day

21 Min (7 sets)

Min 1:  5 Thrusters 155#/105#

Min 2:  10/7 Strict Pull Ups

Min 3:  15 Box Jumps 24′/20′

Rest 4-5 min

Then accumulate 3 min FLR (Forward leaning rest) on rings or floor

scaled: accumulate 3 min Plank

 

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Tuesday December 29, 2015

Posted on Dec 28, 2015 | 0 comments

Mike from Body Fat Test will be here Monday January 11th, don’t miss out.  We will use this to kick off our nutrition and exercise challenge.  On Sunday January 3rd, we will have a meeting to go over the details of the challenge and help you get prepared for a successful challenge.  The meeting is not mandatory but will be helpful.

 

Workout of the Day

A.

Strict Press (8 sets)

5,3,3,2,2,1,1,1

Rest 90 sec. – 2 min between sets

B.

4 Rounds for time:

50 Double Unders

15 Wallballs 20#/14# to 10′

10 Toes to Bar

 

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Monday December 28, 2015

Posted on Dec 27, 2015 | 0 comments

Holiday Hours:

Monday, Tuesday, & Wednesday will be a regular schedule

Thursday – New Years Eve: 5am, 6am, 7am, 8am, 9am, & 12pm

Friday – Closed

Saturday January 2nd: 9am

 

Workout of the Day:

A.

Three sets of

Back Squats x 6-8 reps

Rest 90 seconds

Single Arm Dumbbell Row x 8-10 reps each arm

Rest 90 seconds

B.

400 m Run

25 Kettlebell Swings 70#/53#

400 m…

Farmer Carry (walk ) going East & West 40#/25#

Waiter’s Carry (walk) going North & South 40#/25#

25 Box Jumps 24″/20″

400 m…

Sprint going East & West

Walking Lunge going North & South

25 Burpees

400 m Run with Wallball 20#/14#

 

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