Quote
Archive | December, 2014

Wednesday December 31, 2014

Workout of the Day:
AMRAP 10 Minutes:
3 Shoulder to Overhead
3 Pull-ups
6 Shoulder to Overhead
6 Pull-ups
9 Shoulder to Overhead
9 Pull-ups
12 Shoulder to Overhead
12 Pull-ups
15 Shoulder to Overhead
15 Pull-ups
and so on……….

Read More

Tuesday December 30, 2014

Workout of the Day:
Back Squat 5-5-5-5
Then:
4 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters
Endurance WOD:
Run 1 mile for time
Rest 3 Minutes
Run another mile for time

Read More

Monday December 29, 2014

 

Workout of the Day:
21-18-15-12-9-6-3 reps for time of:
95/65-lb. power cleans
Sit-ups
KB Swings 53/35

Read More

Saturday December 27, 2014

Workout of the Day:
In teams of two with one partner working at a time complete:
100 Double Unders
100 Push Ups
50 Toes to Bar
50 Shoulder to Overhead 95/65
Run 400 as a Team

Read More

Friday December 26, 2014

Reminder:  The Gym will be Closed today due to Boxing Day.  Happy Holidays!

Read More

Thursday December 25, 2014

Merry Christmas!!!
The gym will be CLOSED today for Christmas.

Read More

Wednesday December 24, 2014

Reminder: Holiday Hours: 5:30am and 6:30am classes only
Workout of the Day:
AMRAP 15 Minutes:
6 Pull-ups
12 KB Swings
18 Walking Lunges

Read More

Tuesday December 23, 2014

Workout of the Day:
Take 12 minutes and build up to a Heavy Hang Squat Clean
Then:
AMRAP 12 Minutes:
5 Hang Power Cleans 135/95
10 Push-ups
15 Double Unders

Read More

Monday December 22, 2014

Workout of the Day:
“Kelly”
5 rounds for time of:
Run 400 meters
30 box jumps, 24/20-inch box
30 wall-ball shots, 20/14-lb. ball
*make sure you scale properly

Read More

Healthy Living Challenge

Sign-up today at the gym! The kick-off for the month long Challenge is on Saturday, January 10th at 9am!

Read More