Friday January 4 2019
Friday Fun Day This is your war up for TEST week next week…. lets see where you are and work toward your goals Warm up …..Choose your MB wisely… this is a warm up 10 mb cleans 200 m run with MB 10 side to side MB push ups 10 heel roll on MB […]
Thursday January 3 2019
Happy Thursday everyone! Lets start the new year with GOALS! Fitness for one and please join the coaches and peeps as we do a dry month of NO alcohol and eating clean! Clean eating 80/20 rule, 80 percent you eat clean..20 percent you have what you want. 2 fruits a day 5-8 cups pf […]
Wednesday January 2 2019
Happy 2019! Please let your coach know your goals for 2019 so we can write them on the board. Please join the coaches in doing a DRY month of January, sign up on board. Mobility Wednesdays …at 6:00pm be there ! warm up 200 m run banded walk 50 ft 10 banded pull […]
January 1 2019
SEE YOU ALL WEDNESDAY JANUARY 2019…. BUSINESS AS USUAL 🙂
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 […]