TODAY FRIDAY OCTOBER 11 2019
FRIDAY NIGHT LIGHTS STARTS TODAY 2 TEAMS HAVE BEEN FORMED AND TEAMS ARE COMPETING TONIGHT. THEN WE ARE HAVING OUR THANKGIVING SOCIAL TO FOLLOW COMPETITION STARTS AT 6:00PM AND SOCIAL AT 7:00PM EVERYONE WELCOME PLEASE COME OUT EARLY TO CHEER! SET UP FOR SOCIAL IS 6:45 PM PLEASE BRING A DISH THAT GOES […]
Friday October 11 2019
LET THE GAMES BEGIN LOVE THIS LADY WHO HAS BROUGHT SO MUCH TO OUR COMMUNITY THE OPEN 20.1 10 rounds for time of: 8 ground-to-overheads, 95 lb. 10 bar-facing burpees Time cap: 15 minutes OR Strength clean and Split Jerk 4-4-3-3-2-2 Focus on driving under the bar and getting perfect footwork. step front leg back […]
Thursday October 10 2019
OPEN ANNOUNCED TODAY AT 5:00PM WEAK SKILL DAY OR REST Figure out where you are in the learning process… if you have never skipped before start at singles… Never did a HSPU start flutter kicks and wall walks, Never did a pull up before start hanging from the bar doing lats pull and then […]
Wednesday October 9 2019
Starts tomorrow at 5:00pm. Do yo have your teams yet? Warm up 10 ps from elbow position spine opener 5 cat cows 10 ps banded side knee lifts on all fours 10 S A banded pull back from squat position 400 m run 10 dowel O/H squat 200 m run 10 Strength Incline Bench Press […]
Thanksgiving Long Weekend OCTOBER 13,14 2019
Happy Thanksgiving Everyone! Gym hours Saturday 10:00am Class Sunday – Closed for Easter Sunday Monday – Closed for Stat Holiday OPEN GYM MONDAY FROM 9-11AM
Tuesday October 8 2019
CHIPPER TUESDAY LUMBERJACK For Time 20 Deadlifts (275/185 lb) 400 meter Run 20 Kettlebell Swings (2/1.5 pood) 400 meter Run 20 Overhead Squats (115/75 lb) 400 meter Run 20 Burpees 400 meter Run 20 Chest-to-Bar Pull-Ups 400 meter Run 20 Box Jumps (24/20 in) 400 meter Run 20 Dumbbell Squat Cleans (45/35 […]
Monday October 7 2019
warm up clean with dowel Strength set a EMOM clock OPTION 1 Every 2 minutes for 12 minutes: STRENGTH TRAINING 2-6 REPS 1 Clean + 2 Front Squat. do not add more reps building in weight OPTION 2 Every 1 minutes for 12 minutes: Add 1 rep each minute: HYPERTHROPHY TRAINING 8-12 REPS BUILDS […]
Sunday October 6 2019
NEW SCHEDULE LOOK BACK IN YOUR BOOKS TO 17 2019 ‘LINDA” PUSHED UP LINDA ADD A 100 M RUN IN BETWEEN TO SHAKE IT OUT 3 BARS OF LIFE (DEATH) 10-9-8-7-6-5-4-3-2-1 Reps, For Time Deadlift (1.5 bodyweight) Bench Press (bodyweight) SHOULDER ISSUE DO INCLINE OR ASK FOR OPTIONS Clean (3/4 bodyweight) Use three separate […]
Saturday October 5 2019
TEAM WORK TODAY “DECK OF CARDS “ KING- 10 Front squats DBells Queens – 1 min rest Jack – 10 Med ball cleans Ace – 400 m run with something in your hands ??? Clubs – jump squats Spades – planks jacks Diamonds – Pull ups or pull backs with bands Hearts – push […]
Friday October 4 2019
Have you signed up yet ?? Warm up 10 weight plate squats 10 jump lunges alternating sides 10 burpees depth jumps 10 kettle bell sea-saw presses review SPLIT JERK Strength Split Jerk 3-3-3-3-3 Use the heaviest weight you can for each set. WOD #1 Clean Complex EMOM 10 minutes Clean + Hang clean […]