Category Archives: Workout of the Day

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / Empty Bar for your lift 1 . Find a Max: (We are maxing one lift Monday, Tuesday and Friday. If you will miss a day please pick a make up day before Monday) Back Squat, Bench, or Deadlift *Pick oneContinue reading “WOD Tuesday December 30th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / Empty Bar for your lift 1 . Find a Max: (We are maxing one lift Monday, Tuesday and Friday. If you will miss a day please pick a make up day before next Monday) Back Squat, Bench, or Deadlift *PickContinue reading “WOD Monday December 29th”

GYM OPEN FROM 7:00AM-5:30PM. CLASS AT 8:30, 10:30, 12:00, 4:30. Warm up: 200 Meter Jog / 10 Air Squats / 10 Sit ups / 10 Ring Rows As Many Calories as Possible in 24 Minutes: Row *Stop every 2 Minutes and do: 8 Wallballs 12 Ball Slams

MERRY CHRISTMAS! WE ARE CLOSED! SEE YOU TOMORROW!

ITS CHRISTMAS EVE! GYM OPEN FROM 7:00AM-1PM. CLASS AT 8:30, 10:30, 12:00 Warm up: 200 Meter Jog / 10 Kang Squats / Empty bar work “Ho Ho Oh No” Every Minute on the Minute for 20 Minutes: 3 Deadlifts @ Bodyweight 2 Power Cleans @ Bodyweight 1 Full Clean and Jerk @ Bodyweight If youContinue reading “WOD Wednesday December 24th”

Warm up: 20 Jumping Jacks / 10 Inch Worms / 10 Ring Rows / 10 Empty Bar Hang Power Snatch As Many Rounds as Possible in 15 Minutes: 10 Pull ups 10 Push ups 10 Calorie Bike Rest 5 Minutes: As Many Rounds as Possible in 10 Minutes: 10 Hang Power Snatch 10 Box JumpContinue reading “WOD Tuesday December 23rd”

Warm up: 1 Minute on Bike / 10 Good Mornings / 20 Mountain Climbers / Empty Bar Squats For Time: 4 Overhead Squats 20 Burpees 8 Front Squats (Add Weight) 40 Sit ups 12 Back Squat Squats (Add Weight) 60 Double Unders 1 Mile Run 60 Double Unders 12 Back Squats 40 Sit ups 8Continue reading “WOD Monday December 22nd”

Warm up: 200 Meter Jog / 10 Air Squats / 10 Sit ups / 10 Lunges / 10 Knees to Elbows 1 . For 10 Sets: Right # of Toes to Bar 4 Weighted Step Ups Per Leg (Holding Dumbbells or Kettlebells) 4 Pistols Per Leg 3 . For Time: 15 Deadlifts 10 Box Jump OversContinue reading “WOD Friday December 19th”

Warm up: 1 Minute on Bike / 10 Kang Squats / Empty Bar Work 1 . 30 Minutes to find a Weightlifting Total: Snatch Clean and Jerk 2 . As many reps as possible in 5 Minutes: Bar Facing Burpees

Warm up: 20 Jumping Jacks / 10 Air Squats / 10 Push Press / 10 Ring Rows Every Minute on the Minute for 40 Minutes: 1st Minute: Calorie Bike 2nd Minute: Rope Climbs 3rd Minute: Empty Bar Thrusters 4th Minute: Muscle ups *Think 30 seconds of work, 30 seconds of rest