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Sunday, November 13, 2016
161113: “Clovis” 10 Mile Run 150 Burpee Pullups NOTE: Partition the Run and Burpee Pullups as needed.
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Monday, November 14, 2016
161114: 12 Min. to Find 1 Rep Max Squat –then– With a Partner Complete 5 Rounds Each of: 15 Box Jumps (24/20) 12/9 Row for Calories *one partner rests as the other completes a round
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Tuesday, November 15, 2016
161115: “Ninja Gaiden” 21-15-9 Push Press 95/65 Burpeee into “Samurai” 21-15-9 Handstand Push Ups Toes to Bar — 630 Skills: Gymnastics…rope climbing and handstand practice
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Wednesday, November 16, 2016
161116: “Three Face” 5 Rounds: 10 Chest to Bar Pull-Ups 10 Deadlift (135/95) 10 Hang Power Clean (135/95) 10 Front Squat (135/95) — 630 Yoga with Bee
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Thursday, November 17, 2016
161117: “Rally Caps” Teams of 3 AMRAP 25: 12/8 Calorie Row 10 Kettlebell Swings (70/53#) 50’ Walking Lunges Score is how many total rounds completed. — 630 Skills: Snatch Review: 3 start positions, 3...
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Friday, November 18, 2016
161118: 12 minutes to Complete: 1a. Step up 3×8 ea. 1b. Banded Good Morning 3×30 –then– “Ride” 3Rounds: 15ToestoBar 15Deadlifts(225/155) 15 Box Jump Overs (24/20)
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Sunday, November 20, 2016
161120: “Girl Party” for time 5 Rounds of “Cindy”: 5 Pull ups, 10 Push ups, 15 Squats “Annie”: 50-40-30-20-10 reps each of double unders and sit ups: 15 minute cut off 1 Round of “Helen”: 400m run, 21...
View Article**Holiday Hours**
For November: GYM CLOSED THANKSGIVING DAY (24 November) We hope you all have a happy holiday season! Please continue to check this site for updates on holiday gym hours over the next month.
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Monday, November 21, 2016
161121: BACK SQUAT 8×4 E:90s x8 -then- 5 x AMRAP 2 (Against a two-minute running clock, complete as many reps as possible): 10 Alternating One-Arm Dumbbell Snatches (55/35) 10 Weighted Box Step Up...
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Tuesday, November 22, 2016
161122: “Burnt Toast” EMOM 24, alternating: Min 1: Row for Calories Min 2 – Wallballs (20/14#) Min 3 – Double-Unders Min 4 – Rest –then- Core To the Maxwell — 630 Skills: Wildcard…show up and vote on...
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Wednesday, November 23, 2016
161123: BENCH 3×8 E2M 6 –then- 1 set Max reps @ 135/95 Note: No more than 50-60%, *Spotter Required* –then- Every minute, on the minute, for 15 minutes (5 sets each): Minute 1 – 10 Ring Dips Minute 2...
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Friday, November 25, 2016
HAPPY FEEDBACK FRIDAY! Please provide us with feedback using your Wodify account. We read all feedback received and always do our best to take appropriate action to help make your gym better! And don’t...
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Saturday, November 26, 2016
161126: “Team America” Teams of 2, for time 100 KBS 24/16kg 50 Burpees 30 T2B 10 Snatches (any style) 155/105# 30 T2B 50 Burpees 100 Partner Wall Balls 20/14# NOTE: Only one athlete working at a time.
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Sunday, November 27, 2016
161127: “Run BMC” 200m Run 1 Round of Badger: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats 400m Run 2 Rounds of Mary: 5 Handstand Push-ups 10 Pistols 15 Pull-ups 600m Run 3 Rounds of Cindy: 5...
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Monday, November 28, 2016
161128: Deadlift 8×4 E:90x 8 –then– “Corey Feldman” AMRAP 7: 5 Man Makers (45/35) 30 Double Unders Rest 3 Minutes AMRAP 7: 5 Hang Power Cleans (115/75) 5 Double Jump Burpees Over the Bar –then– Core...
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Tuesday, November 29, 2016
161129: 4 x 4-minute rounds of: 18 Wall Balls (20/14 lb ball) 30 Med Ball Squat Cleans, (20/14) Row for max calories NOTE: Rest 3 minutes between rounds. Post calories rowed each round. — 630 Skills:...
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Wednesday, November 30, 2016
161130: 10-12 Minutes: HSPU Practice 8RM DB Bench 100 Scap Pushups –then– “My man!!!!!” 20-16-12-16-20 Step ups 20in with 55/35 KB in front rack L=R=2 Floor Press (50/35) *recc. weight Burpees — 630...
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