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Archive | July, 2015

Monday July 20, 2015

Workout of the Day:
“Warm up”
For time:
Run 400 meters
45 Push-ups
Then:
Back Squat 4-4-4-4 @80% of 1RM
Then:
3 Rounds for time:
15 Deadlifts 205/145
15 Pull-ups

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Saturday July 18, 2015

Workout of the Day:
In Teams of two, with one Partner working at a time complete for time:
50 Back Squats 135/95
40 Pull-ups
30 Shoulder to Overhead 135/95
50 Front Squats 95/65
40 Pull-ups
30 Shoulder to Overhead 95/65
50 Overhead Squats 65/45
40 Pull-ups
30 Shoulder to Overhead 65/45
*Teams can only use one bar, and will strip plates to get to desired weights.

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Friday July 17, 2015

Workout of the Day:
On the minute every minute Recovery Back Squats 5-5-5-5-5 at 45-50% of 1RM (should feel very easy)
Then:
“Cindy”
20 Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Air Squat

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Thursday July 16, 2015

Workout of the Day:
Active Recovery Day!!!
4 Rounds for time:
Run 800 meters
20 Burpees
25 Weighted Sit-ups

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Wednesday July 15, 2015

Summer Challenge Winners
We are excited to finally announce the winners of the Summer Challenge! First off, congrats to everyone that stuck with this Challenge over the past 5 weeks! Like always, consistency with clean eating, working out, and living a healthy lifestyle pays off! Our two winners are: Vero Poirier and Roberto Toffoli
 Vero lost a total of 9 lbs, 3.5 inches, and 2% body fat. She killed the Challenge workout taking off 1:20 from her initial test with a re-test time […]

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Tuesday July 14, 2015

Workout of the Day:
“Warm-up”
For time:
Row 500m
35 Weighted Step ups 53/35
Then:
Strict Shoulder Press 5-5-5-5-5 at 75% of 1RM (this should feel pretty hard)
Then:
Four Rounds for time:
15 KB Swings 53/35
15 Box Jump overs
10 Toes to Bar

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Monday July 13, 2015

Workout of the Day:
“Warm up”
For time:
Run 400 meters
40 Push-ups
Then:
Back Squat 5-5-5-5-5 @70% of 1RM + 5 POUNDS
Then:
15-12-9-6-3
Clean and Jerk 95/65
Lateral Burpees over barbell

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Saturday July 11, 2015

Due to the Summer Challenge re-test, there will be no 9am group class or free trial class. We will be holding Open Gym from 7:30am to 9am.
Workout of the Day:
“Summer Challenge WOD”
For time:
Row 60 Calories
50 Wall Ball 20/14
40 Sit-ups
30 Pull-ups
20 KB Swings 53/35
10 Toes to Bar

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Friday July 10, 2015

Workout of the Day:
“Warm up”
For time:
Run 400 meters
30 Weighted Sit-ups
Then:
Hang Squat Clean 3-3-3-3-3 unbroken reps
Then:
5 Rounds for time:
8 Chest to Bar Pull-ups
9 Shoulder to Overhead 115/75
10 Burpees

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Thursday July 9, 2015

Workout of the Day:
“Warm up”
For time:
35 Wall Ball 20/14
18 Strict Pull-ups
Then:
Run 2400 meters
150 Double unders
Run 1600 meters
100 Double unders
Run 800 meters
50 Double unders

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