Wednesday April 3 2019
Happy Birthday sweet darling Phae! We might not think your so sweet after this workout but we still love you ! You have come a long way Phae we have enjoyed watching all your successes! THIS WOD IS BASED ON AGE, MONTH AND DAY OF BIRTHDAY, BE HAPPY IT IS APRIL 3 …. HA! Warm […]
Tuesday April 2 2019
HAPPY BIRTHDAY MISS SONIA. THIS IS OUR FIRST MUD RUN IN 2012 AND WE ARE STILL RUNNING THROUGH THEM. YOU BRING A HAPPY WHIRLWIND TO THE GYM AND ALWAYS HAVE TIME TO CHAT. YOUR ONE HECK OF A COACH, TRAINIER, NUTRITIONALIST AND ALL AROUND GREAT ENERGY! LIFE AND THE GYM WOULDN’T BE THE SAME WITHOUT YOU!! […]
Monday March 29 2019
Yup looks like someone is sitting down on the job and trying to get others off there A game! Warm up 5 cat cow 6 ps chest openers from kneeling 10 ps Banded bird dogs 10 wall angles in squat position 10 knee drops side to side while pulling knee over with opposite hand […]
Sunday March 31 2019
THIS IS THE SECOND SUNDAY WOD WE DID. SINCE THEY ARE BENCH MARK AND HERO WODS PLEASE LOOK BACK IN YOUR BOOK TO SUNDAY SEPTEMBER 23 2018 AND SEE WHAT YOU DID AND RECORD NEW NUMBERS. DID THEY CHANGE? DID YOU FINISH FASTER? DID YOU DO LESS MODIFICATIONS? BENCH MARK WODS ARE […]
Saturday team training day April 6 2019
Love this picture pure victory ! Great job Binz and Vince COMPLETE PARTNER WORKOUT – 35 MINUTE AMRAP E4MOM DO 2 PARTNER BURPEES …. BURPEE OVER YOUR PARTNER 2 X THEN RESUME WOD **Only 1 partner works at a time during snatches, squats, pushups and pullups. Reps split between partners **Partners perform […]
Friday 29 2019
Miss Noelle has come so far check out the racked position Extra Warmup love Warm up 2x set up land mine…bar and weight plate 10 med ball or sandbag cleans with a burpee back … reset and clean 5 ps side planks with internal rotation from elbow 10ps land mine presses squat to toe extension […]
Thursday March 28 2019
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 beat swings. Recipe for […]
Wednesday March 27 2019
Warm up 20 dead bug on BOSU , core is imprinted, start single leg, alt arm and leg, double arms and legs.. find your sweet spot 10 ps side plank on bosu with rotation 10 bosu burpees Snatch warmup Christine style Strength 10m EMOM 1 Power Snatch + 2 OHS or 4 side to […]
Tuesday March 25 2019
LIFTING TONIGHT ….. NOTHING BETTER THAT WODING OUTSIDE Warm up 10 ps banded crossbody pulls 10 ps S L Med ball heel rolls 6 Burpee rolls without arm and legs touching ground 10 plank openers 10 ps SL walking hamstring floor touches 10 plank opposite toe touches . start straight arms Chipper […]
Monday March 25 2019
OPENS ARE DONE AND WOW WAS IT FUN! THANKS TO ALL THE JUDGES WHO JUDGED AND PEEPS WHO SIGNED UP! LOOKING FORWARD TO THE REGIONAL AND THEN THE GAMES! NO YOGA TONIGHT … JAZ IS IN CALIFORNIA PLAYING VOLLEYBALL Cristy, Danielle and Jenn, these three are crushing the wod while wearing their weight vests! Way […]