Tag Archives: lunge

WOD Monday January 2nd

Click to see what is New for 2017! Are you Loyal? Thanks to the following members who have now been in the Havoc Loyalty Program for 1 Year! Thank you: Alicia B, Ani S, Anthony R, Chris R, Dan B, Dana H, Diana L, Jeremy L, Lauren B, Lisa D, Michael D, Mike M, NancyContinue reading “WOD Monday January 2nd”

WOD Thursday December 22nd

GEAR SWAP!! Do you have any Workout Gear that just sits in your closet? If so bring it in to the gym and trade with other members! Bring in unwanted items this whole week. Warm up: 400 Meter Run: Then 2 Rounds: 8 Empty bar cleans, 8 Sit ups, 8 push ups Every 90 Seconds for 12Continue reading “WOD Thursday December 22nd”

WOD Friday October 14th

The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 50 FT Bear Crawl, 50 FT Crab Walk 3 Sets of Max Reps: Push ups 2. Every minute on the minute for 24 minutes: 1st: 1-2 Rope Climbs 2nd: 6 Lunges (3 Per leg.Continue reading “WOD Friday October 14th”

WOD Friday October 7th

The gym will not be open until the 9:00 a.m. the class tomorrow. Stay safe! Warm up: 2 Rounds: 30 Sec Plank Hold, 8 Push ups, 8 Sit ups 3 Sets of max reps: Pull ups (Strict or kipping) 2. Every minute on the minute for 24 minutes: 1st: 1-3 Muscle ups OR 2-8 RingContinue reading “WOD Friday October 7th”

WOD Friday September 30th

INFO:  Weightlifting Club is now on Monday, Wednesday and Friday at 6:30 p.m. This Saturday we will be at Battle of the Boxes in Tampa if you want to hang out.  Warm up: 500 Meter Row, Handstand Push up/Handstand Hold Technique Work 3 Sets of Max Reps: Strict Handstand Push ups (use band or matsContinue reading “WOD Friday September 30th”

WOD Friday July 8th

Warm up: 2 Wall Climbs, 10 High Hang Power Clean w/ empty bar, 2 Wall Climbs Power Clean: 1, 1, 1, 1, 1, 1, 1, 1 @ 95-100% of your max (hit 8 reps of Power clean at a very very heavy weight!) 2. For Time: 50 Handstand Push ups (If 50 is too many.Continue reading “WOD Friday July 8th”

WOD Friday May 6th

Kipping Clinic: Tomorrow from 11 a.m. – 1 p.m. Work on kipping pull ups, handstand push ups, muscle ups, etc. Cost is $20.00. Warm up: 20 sit ups, 10 burpee broad jump “WHITE” 5 Rounds for time of: 3 Rope climbs 10 Toes to bar 21 Walking lunges holding plate overhead (45 lbs/25 lbs) 400 Meter runContinue reading “WOD Friday May 6th”

WOD Monday May 2nd

Weightlifting Club Sign up: Today is the day to sign up for our Monthly Weightlifting Club. Improve your Clean & Jerk and Snatch. Classes will be Monday and Wednesday @ 6:30 p.m. and Saturday @ 10 a.m. Cost is $40.00 for current Unlimited Members and $60 for Non-Members/Open Gym Members. Sign up tonight at 6:30! KippingContinue reading “WOD Monday May 2nd”

WOD Tuesday January 19th

Gymnastic Class Sign up: Today is the day to sign up for the Gymnastics Class. It will be Tuesday and Thursday @ 6 pm.  Since we are starting mid-month the cost is $20.00 for current Unlimited Members and $40 for Non-Members/Open Gym Members. Sign up tonight at 6:00! Warm up: 500 Meter Row, 30 Sec PlankContinue reading “WOD Tuesday January 19th”