December 31 2018

GYM IS CLOSED TOMORROW EXCEPT FOR THE 9:00AM CLASS……. THERE WILL BE OPEN GYM TIME FOR THOSE WHO NEED AND WANT IT UP TO 5:00PM…. PLEASE LET US KNOW AND CLOSED TUESDAY JANUARY 1, 2019 WEDNESDAY IS BACK TO BUSINESS AS USUAL …….PLEASE SIGN UP FOR THE 6:00AM CLASS AND SUNDAY’S AT 10:00AM.  HAVE A…

December 30 2018

MARY XXX AMRAP in 20 minutes 10 Handstand Push-Ups 20 Pistols (alternating legs) 30 Pull-Ups 15 Handstand Push-Ups 30 Pistols (alternating legs) 45 Pull-Ups 20 Handstand Push-Ups 40 Pistols (alternating legs) 60 Pull-Ups 25 Handstand Push-Ups 50 Pistols (alternating legs) 75 Pull-Ups 30 Handstand Push-Ups 60 Pistols (alternating legs) 90 Pull-Ups     This is…

Saturday December 29 2018

Partner wods so fun   30 min cap One partner is dragging a sandbag 2x room or running 200 m with a mb while the other start down the list.  When athlete 1 come back they take over where Athlete 2 was in the rep scheme METCOM   song bring sally up ….squats 2rope climbs…

Friday December 28 2018

HAPPY BIRTHDAY TO MY OTHER HALF!  IF YOU DON’T KNOW ELMER BY NOW, HE’S THE GUY THAT BRINGS ALOT OF EXCITEMENT TO THE GYM.   ALWAYS HAPPY, FUN TO WOD WITH, SUPPORTIVE OF EVERYONE, YOU MAY GET HURT IF YOU STAND TO CLOSE  OR HE MAY HURT HIMSELF OR THERE MAY BE A EQUIPMENT MALFUNCTION………

Thursday December 27 2018

WELCOME BACK BEAR COMPLEX 5 Rounds For Load Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting…

Sunday December 23 2018

MERRY CHRISTMAS EVERYONE….. GYM WILL REOPEN THURSDAY DECEMBER 27.   PLEASE GO TO THE WEB SITE AND LOOK UP TRAVEL WODS YOU CAN DO AT HOME. LINDA Scaled reduce load and/or rounds  10-9-8-7-6-5-4-3-2-1 Reps, For Time Deadlift (1.5 bodyweight) Bench Press (bodyweight) Clean (3/4 bodyweight) Use three separate barbells.  Team up with teams of 2…