Category Archives: Workout of the Day

Gym Hours This Week:Tuesday- RegularWednesday- ClosedThursday- ClosedFriday-TBD Warm up: 50 Ft Bear Crawl / 10 Back Extensions / 10 Sit ups / 10 Bench Push ups 1 . 5 sets of 5 Reps: Bench Press (Increase weight as you go) *Run 200 Meters after each set 2 . As Many Rounds as Possible in 12Continue reading “WOD Tuesday October 8th”

Warm up: 1 Minute on Bike / 10 Kang Squats / 10 Empty Bar Back Squats / 10 Empty Bar Clean and Jerks 1 . Every 2:30 Minutes for 10 Rounds: (This requires two bars, share if possible) 2 Back Squats (Use the same weight the whole time) 1 Power Clean and Jerk (Increase weightContinue reading “WOD Monday October 7th”

Warm up: 10 Good Mornings / 30 second plank / 10 Mountain Climbers / 30 Second Plank 1 . Superset for 5 Sets: 50 Ft Walking Lunges Holding Weights Right # of Wall Walks 2 . As Many Rounds as Possible in 20 Minutes: 30 Chest to Bar Pull ups 40 Deadlifts 50 Calorie Row

GYMNASTICS CLASS WITH COACH TAYLOR! TODAY @ 6:00 A.M. & 5:30 P.M. Warm up: 1 Minute on Bike / Empty Bar Snatch Warm up 1 . Every 30 seconds for 5 Min: 1 Hang Snatch (use the same weight the whole time) 2 . Every 1:15 for 15 sets: 1 Snatch (increase weight as youContinue reading “WOD Thursday October 3rd”

Warm up: 1 Minute on Bike / 10 Ring Rows / 10 Air Squats / 10 Sit ups 15 Rounds For Time: 3 Thrusters 6 Toes to bar 12 Double Unders

Warm up: 20 Jumping Jacks / 5 Hang Power Clean / 5 Hang Full Clean / 5 Front Squats 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 2 Cleans 2nd Minute: Calories on a Bike 2 . For Time: 100 Meter Run 10 Alternating Dumbbell Snatch 200 Meter Run 20 AlternatingContinue reading “WOD Tuesday October 1st”

Warm up: 1 Minute on Bike / 10 Kang Squats / 10 Sit ups / 5 Empty Bar Behind the Neck Press / 5 Empty Bar Overhead Squat 1 . 10, 8, 6, 4, 2 (Increase weight as you go, Try to end a little heavier then last week) Overhead Squat 2 . 4 RoundsContinue reading “WOD Monday September 30th”

The Gym Will Open At 6:00 A.M. Today! Warm up: 10 Good Mornings / 30 second plank / 10 Mountain Climbers / 30 Second Plank 1 . Find a Max: Deadlift 2 . 3 Rounds for Time: 3 Rope Climbs 12 Snatches 24/18 Calorie Bike

The Gym will Close at 1:00 p.m today. Keep an eye on Instagram in case we need to close early! Warm up: 10 Inch Worms / 20 Mountain Climbers / 10 Empty Bar Strict Press / 10 Sit ups 1 . Find a Max: Strict Press 2 . Every 2:30 Minutes for 6 Rounds: 100Continue reading “WOD Thursday September 26th”

Warm up: 1 Minute on Bike / 10 Ring Rows / 10 Air Squats / 10 Sit ups For Time: (*if you need to adjust the reps then change the 50’s, not the Burpee Box Jump Overs) 50 Wallballs 10 Burpee Box Jump Overs 50 Pull ups 8 Burpee Box Jump Over 50 Glute HamContinue reading “WOD Wednesday September 25th”