Tuesday 1.1.13 WOD and 40 Day Paleo Challenge!
The 40 Day Paleo Challenge starts today! Make sure you take your "before" pictures, a few body measurements, and set some goals. Just as we track our WOD's in the gym, we want to be able to track our progress outside the gym as well. If you are new to…
Monday 12.31.2012 WOD
Strength WOD: Back Squat 3x3x3x3x3 3 Rounds for Time: 20 Toes-2-Bar/Toes-2-Rings 12 Pistols 20 Kettlebell Swings (53/35) 13 Air Squats
Saturday 12.29.12 Partner WOD
4 Rounds for time: 20 Burpees with Deadlift hold 30 Deadlifts (225/135) 40 Alternating Box Jumps (24/20) 50 Meter Overhead Walking Lunges (45/25) Post Time! Brotherly love! Phil and Geoff leading the way with an Rx time of 17:30!
Weekend and New Years Schedule!
Sunday 12/30: Open Gym (No classes): 9 am - 11 am New Years Eve: 8AM and 10AM WOD 9AM Fundamentals WOD New Years Day: 9AM and 10AM WOD (No Fundamentals) Happy New Years Everyone!!
Friday 12/28/12 WOD
Strenght WOD: Split Jerk 5-4-3-2-1 5 Rounds for Time: 10 Shoulder to Overhead (135/95) 10 Lateral Bar Hops (each side) 10 Push Ups with Knees-2-Elbows 10 Butterfly Sit Ups AM Scores: PM Scores:
5 Stations: Rotating every 6 minutes. Station 1: 1000 M Row for time Station 2: Max Burpees in 3 minutes Station 3: Max Pull Ups in 3 minutes Station 4: Max Double Unders in 3 minutes Station 5: Max KB Swings in 3 minutes AM Scores: (notice Geoff's 220…
Wednesday 12/26/2012 WOD
Strength WOD: 15 Minutes of Cleans- 3 Reps EMOM (Every minute on the minute) 12 Minute Ladder: 2-4-6-8-10-12 Thrusters (95/65) Box Jumps (24/20) 100 M Shuttle Sprint
Merry Christmas! Open Gym 9-11 am
Merry Christmas and Happy Holidays to all of our members! We appreciate you very much! We have open gym today from 9-11 am. You can do the WOD below, or come in and work on your own. Strength WOD: Weighted Pull Ups 1-1-1-1-1 Record 1-rep max. Workout of…
Monday 12.24.12 WOD
"12 Days of Christmas" WOD 12 Rounds. Starting with 1 and adding a movement each round. Just like the song. 12 Sandbag Slams (30/20) 11 KB Swings (53/35) 10 Hand Release Push Ups 9 Sandbag Steps Ups (24/20) 8 Butterfly Sit Ups 7 Push Press (95/65) 6 Over-the-Box Jumps (24/20) 5…
Sunday Open Gym!
We have open gym today from 9 am to 11 am. Warm up and WOD is posted or come in and work on a weakness.