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Friday, Janaury 27, 2017
170127 E2MOM for 5 sets: HPC/FS/FS/HSC –then– “Task Priority Fight Gone Bad” 3 Rounds: 20 Wall Balls (20/14) 20 Sumo Deadlift High Pulls (70/53) 20 Box Jumps (20″) 20 Push Press (75/55) 20 Calorie Row...
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Saturday, January 28, 2017
170128 “Dissecting Kelly” In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Box Jumps (24″/20″) 30 Wall Ball Shots (20/14 lbs) Team members will...
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Sunday, January 29, 2017
170129 Group Mobility: Snatch Prep & Toes to bar practice –then– 15.1/15.1a 15.1 As Many Reps as Possible in 9 minutes of: 15 Toes to Bars 10 Deadlifts (M=115lbs, F=75lbs) 5 Snatches (M=115lbs,...
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**New Folk Dancing Kids Class**
Starting this Tuesday, January 31st, from 4:30 to 5:30 pm Taught by a kid, for kids. Sign Up Now @ the Gym
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Monday, January 30, 2017
170130: Wendler week 3 Back squat 5-3-1+, 75/85/95% –then– Back rack step ups 3×8 per leg –then– 3 Rounds: 500m Row 12 Front Squats (155/105#) 15 Toes-to-Bar
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Tuesday, January 31, 2017
170131: “Surrender the Booty” EMOM 21: Minute 1: 15/12 Calorie Row Minute 2: 12 Box Jump Overs 24″/20″ Minute 3: 15 Heavy Wall Balls (30/20) Feeling the squats from yesterday? Try subbing the Wall...
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Wednesday, February 1, 2017
170201 Wendler week 3 Press 5-3-1+, 75/85/95% –then- 5 minutes of Tall jerk practice followed by a heavy single jerk for the day –then- “Ring It In” 10 Ring Muscle-ups 100 Double-unders 20 Squat...
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Thursday, February 2, 2017
170202 3 sets: ATYT –then– 800m Run 30 Kettlebell Swings (70/53#) 30 Pull-ups 30 Calorie Machine 30 Box Jumps (24/20″) 30 Wallballs (20/14#) 30 Calorie Machine 30 Box Jumps (24/20″) 30 Wallballs...
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Friday, February 3, 2017
170203 12 minutes to work up to a medium to heavyish single of: Snatch balance to power Snatch balance to squat Drop snatch –then– “Mistletoes” AMRAP 20: 10 Power Snatch (95/65#) 10 Jumping Lunges...
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Saturday, February 4, 2017
170204: “Fortitude V2” 30 min EMOM Every minute on the minute for 30 minutes (EMOM 30): 1) 15 Russian KBS (70/53) 2) 12 Burpees 3) 15 Slam Balls (30/20) 4) Max Calories Row 5) Rest
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Sunday, February 5, 2017
170205: Group Mobility: Clean prep & Toes to bar practice –then– 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 Toes-to-Bars 50 Double Unders 15 Squat Cleans...
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Monday, February 6, 2017
170206 Wendler week 4 1 rep max back squat –then– 3×10 per leg skater squats with counter weight –then- “Can’t Get Enough” In Teams of 2 Complete: 1600 Meter Run or row (together) 60 Hang Power Snatch...
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Join Us for the Undie Run!
HEY YALL!! We have a fun event coming up February 11 at 12pm! It’s the Cupid’s Undie Run. So YES we will be running a mile in our underwear. Doesn’t that sound fun? My kind of party. More info on the...
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Tuesday, February 7, 2017
170207 EMOM 20, Alternating: 15/12 Calorie Machine 30 Double-unders 15/12 Calorie Machine 20 Abmat Sit-Ups –then– Core — 630 Skills: Hard-style Swing & Snatch (with kettlebells)
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Wednesday, February 8, 2017
170208 Wendler week 4 1 rep max Press –then– 3×25 Band Low Rows (bands crossed over, pull to hips) superset with 3×25 band pull aparts –then– “Avalanche” AMRAP 15: 12 Box Jumps (30/24″) 9 Power Snatch...
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Thursday, February 9, 2017
170209 Double tabata, no mash up Back Squats (45/35#) do not drop bar Push ups –then– “Leggnog” 5 Rounds: 7 Deadlifts (275/185#) 25 Air Squats 7 Strict Handstand Push-ups — 630 Skills: Handstands and...
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Friday, February 10, 2017
170210 Big Clean Complex! Last time we did this it was a snow day and everyone missed! No snow today though! 1 set every 2:00 going up in weight for 6 sets. Start light, finish heavy! The Big Clean...
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Saturday, February 11, 2017
170211 “Polar Express” Teams of 3: AMRAP 25: 100 Calorie Row 50 Thrusters (95/65#) 100 Calorie Row 50 Thrusters (135/95#) 100 Calorie Row 50 Thrusters (155/105#) 100 Calorie Row Max Thrusters (185/135#)
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Sunday, February 12, 2017
170212 Group Mobility: Overhead prep –then– 14.2 For as long as possible (total reps completed): From 0:00-3:00 minutes 2 rounds of: 10 Overhead Squats (RX’ed M=95lbs, F=65lbs) 10 Chest-to-bar...
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Monday, February 13, 2017
170213 In E-2:00 for 10 minutes complete: 1 high hang Sq clean 1 hang sq clean 1 below knee sq clean 1 push press NOTE: Last rep can be a thruster. Push Jerks will not be counted. –then– “Wise Men”...
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