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Archive | January, 2016

Holiday Hours: Monday, January 25th

Holiday Hours (National Heroes Day) on Monday, January 25th will be OPEN GYM: 8am to 10am only. Normal  class times will resume on Tuesday, January 26th.

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Tuesday January 18, 2016

Workout of the Day:
“Warm up”
50 Double unders
25 Push-ups
Then:
“Diane”
21-15-9 reps of:
225/155 pound Deadlift
Handstand push-ups

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Monday January 18, 2016

Workout of the Day:
Push Press 5-5-5-5-5 @ 60% to 70% of 1 RM
THEN:
4 Rounds for Time of:
Run 400M
10 Squat Cleans 115/75
20 Pull-ups

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Saturday January 16, 2015

REMINDER: The New Year Challenge will be kicking off this morning at 9am. Due to the Challenge, we will not be holding our regularly scheduled 9am group class. Please join us for Open Gym from 7:30am to 9am if you are not participating in the Challenge.
Workout of the Day:
“New Year Challenge Workout”
Complete as many rounds and reps as possible in 15 Minutes of:
10 Push-ups
15 Wall Ball Shots 20/14
20 Kettlebell Swings 53/35

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Friday January 15, 2015

Workout of the Day:
“DT”
5 rounds for time of:
155/100-lb. deadlifts, 12 reps
155/100-lb. hang power cleans, 9 reps
155/100-lb. push jerks, 6 reps

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New Year Challenge WOD

The New Year Challenge WOD will be:

As many rounds as possible in 15 minutes of:

-10 Push Ups

-15 Wall Ball shots (20/14)

-20 Kettlebell Swings (53/35)

*If you need to do the WOD at a different time other than the start date, Saturday (January 16), please let a coach know!

*Also, please get your measurements ahead of time, or arrive extra early on Saturday for a coach to take them.

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New Year Challenge Details

Happy New Year, folks!

As always, we will be starting a challenge for the new year! The New Year Gym Challenge will kickoff on Saturday, Jan. 16 @9AM and will retest on Saturday, February 13th @9AM. If you are not participating in the challenge, please feel free to come to open gym from 7:30 until 9:00am on those days.

What do we eat?
There will be no cheat/treat meals incorporated into this challenge. You must only consume real foods (and beverages) over the […]

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Thursday, January 14, 2016

Workout of the Day:

“Running Annie”

For Time:

Run 1 mile

Then:

50-40-30-20-10 reps of:

Double Unders

Sit-Ups

Then:

Run 1 mile

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Wednesday January 13, 2016

Workout of the Day:
Snatch x 2 reps on the minute every minute for 8 minutes
Then:
21-15-9 reps of:
Thrusters
L pull-ups
Choose the heaviest Weight and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try for each exercise to be completed unbroken.
Post time, Weight and type of pull-ups performed.

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Tuesday, January 12, 2016

Workout of the Day:

Bench Press 3-3-3-3-3

Then:

For Time:

70 Burpees

60 Sit-Ups

50 Kettlebell Swings (53/35)

40 Toes To Bar

30 Handstand Push-Ups

 

 

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