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Archive | December, 2015

Saturday December 19, 2015

Workout of the Day:
In teams of two, with one partner working at a time, complete the below for time:
60 Toes to Bar
Run 800 Meters
70 Power Cleans 135/95
Run 400 Meters
80 KB Swings
40 Burpees

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Friday December 18, 2015

Workout of the Day:
Complete as many rounds as possible in 20 minutes of:
15-ft. rope climbs, 2 ascents (Sub: 8 Kipping Pull-ups or 5 Strict Pull-ups)
15 Thursters 75/55
40 double-unders

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Thursday December 17, 2015

Workout of the Day:
“Active Recovery Day”
In teams of two, with one partner working at a time, complete the below for time:
Row 3000 meters
Run 2 miles
100 Alternating Box Jumps or Step-ups

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Wednesday December 16, 2015

Workout of the Day:
“Warm Up”
Run 400 meters
20 Empty Barbell Overhead Squats
Then:
For time:
Row or Run 1000 meters
30 Squat Snatches 115/75

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Gym Holiday Hours

Holiday Hours for Christmas and New Years:

Thursday, December 24th Christmas Eve: Classes running: 5:30am, 6:30am, and 12pm/ Classes cancelled: 5:30pm and 6:30pm

Friday, December 25th Christmas Day: CLOSED

Saturday, December 26th: Normal Class Time: 9am

Monday, December 28th Boxing Day: CLOSED

Tuesday, December 29th: Normal Class Times

Wednesday, December 30th: Normal Class Times

Thursday, December 31st New Year’s Eve: Classes running: 5:30am, 6:30am, and 12pm/ Classes cancelled: 5:30pm and 6:30pm

Friday, January 1st New Year’s Day: CLOSED

Saturday, January 2nd: Normal Class Times Resume for the New Year!

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Tuesday December 15, 2015

Workout of the Day:
Bench Press 5-5-5-5-5
Then:
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings (53/35)
40 Toes To Bar
30 Handstand push-ups or Push-ups

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Monday December 14, 2015

Workout of the Day:
“Warm up”
AMRAP in 5 Minutes of:
Run 100 meters
30 Double-unders
Then:
Back Squat 5-5-5-5-5 at 70% of 1RM
Then:
AMRAP 10 minuets of:
3 Squat Cleans 205/125
4 Shoulder to Overhead 205/125
5 Chest to Bar Pull-ups

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Saturday December 11, 2015

Workout of the Day:
In teams of two, complete:
100 Pull-Ups
300 Meter Farmer’s Carry (heavy, swap weights as often as needed)
100 Wall Ball Shots
300 Meter Farmer’s Carry
50 Burpee Box Jump-Overs (24″/20″)
300 Meter Farmer’s Carry
Partition the reps however you would like.

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Friday December 11, 2015

Workout of the Day:

Please remember there is NO 5:30 P.M. class today because our Christmas party! See you there!

“Warm up”
20 Strict Pull-ups or 10 Muscle-ups
Then:
Front Squat 3-3-3-3-3
Then:
Tabata squat
Tabata deadlift, 155#/105#
Tabata squat
Tabata deadlift, 155#/105#
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
Post total reps from all 32 intervals to comments.

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Thursday December 10, 2015

Workout of the Day:
In teams of 2, with 1 partner working at a time, complete:
“Team Triple 3″
Row 3000 meters
300 Double unders
Run 3 miles

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