Category Archives: Workout of the Day

Warm up # 8 1. Overhead squat 5,5,5,25 2. For time: J.T. 21, 15, 9 Handstand Pushups Ring Dips Pushups 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, flyers, demonstrations and info about our gym so come byContinue reading “WOD Monday January 11th”

Warm up of your choice. 1. Deadlift 15,15,15 2. For time: 30″ Box jumps x 20 Clapping Pushups x 25 20″ Box jumps x 30 x 3 rounds 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, flyers,Continue reading “WOD Friday January 8th”

Warm up#10 “Annie” 50, 40, 30, 20, 10 Double Unders Sit Ups 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, flyers, demonstrations and info about our gym so come by and check it out, as well as theContinue reading “WOD Thursday January 7th”

Warm up # 25 1. Front squat 1,1,1,10 2. For time: 35 lb weighted pullup x 5 135lb SDLHP x 5  x 10 rounds

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”