Category Archives: Workout of the Day

Warm up # 1 1. AMRAP in 10 minutes: 135lb over head squats x 5  HSPU x 5 2. AMRAP in 10 minutes Pullups x 10 Pushups x 10 So the Gym will have only 7pm class on Jauary 14th because I will be at the Community Wellness Challenge Expo at The Great Plains Collesium. I will have a booth,Continue reading “WOD Tuesday January 5th”

Warm up # 8 1. Back squat 1,1,1,10 2. Press 2,2,2,20 3. For time: 40, 30, 20, 10 2 pood swings 1.5 pood swings 1 pood swings

Warm up  of your choice “Joyce” For time: Row 1k then 3 rounds of: 225lb deadlift x 10 95 lb powerclean x 15 95 lb thruster x 20

Warm up:  15, 10, 5 Double unders, box jumps, pushups 1. As many reps as posible in 4 minutes of: Handstand pushups 2. As many reps as posible in 6 minutes of: Bodyweight power clean

Holiday Hours are as follows: Today: am hrs and 6 pm class Tomorrow: 6 pm class only Jan 1st: pm hrs only Starting January 1st all membership dues will be due on the 1st of the month. If you normally pay on an odd date we will prorate to make the numbers work. Thank you.Continue reading “WOD Wednesday December 30th”

Holiday Hours are as follows, may be subject to change. Dec 29th regular hours Dec 3oth am hours and 6pm class Dec 31st  6 pm class only January 1st pm hours only Warm up # 6 Jason 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups For time.Continue reading “WOD Tuesday December 29th”

Holiday Hours are as follows, may be subject to change. Dec 28th regular hours Dec 29th regular hours Dec 3oth am hours and 6pm class Dec 31st  6 pm class only January 1st pm hours only Warm up: Double unders x 15 , Glute ham raise x 15 for  3 rounds 1. Deadlift 5,5,5,15 2. Couplet fromContinue reading “WOD Monday December 28th”

Warm up # 4 1. Push press 3,2,1,3,2,1 2. For time: AMRAP in 15 minutes 115 lb Sumo deadlift high pull x 8 24″ Box jump x 16

Warm up # 25 For time: 1. 100 pullups,  for every time you get off the bar, you must run 200 meters.  For time: 2. 50 handstand pushups, for every time you stop, you must row 250 meters.

Warm up # 9 1. Back squat: 2,2,2,2  2. For time: 225 back squat x 5 185 front squat x 5 95 Overhead squat x 5  x 5 rounds