121031 "Grace"

Wicked Wednesday!

Let's keep it short, wicked, and sweet!

Grace

30 clean and jerk for time!

123010 ""Tactical Tuesday"

Men's Rx- 

25 Calorie Row, 100 Double Unders, 80 Kettle Bell Swings at 53 lbs, 100 Air Squats, 60 Push Ups, 100 Double Unders, 40 AbMat Situps, 100 Walking Lunges, 20 Burpees

Men's Scaled-

25 Calorie Row, 100 Single Unders, 80 Kettle Bell Swings at 35 lbs, 100 Air Squats, 60 Push Ups from knees, 100 Single Unders, 40 AbMat Situps, 100 Walking Lunges, 20 Burpees

Women's Rx-

25 Calorie Row,
100 Double Unders, 80 Kettle Bell Swings at 35 lbs, 100 Air Squats, 60 Push Ups, 100 Double Unders, 40 AbMat Situps, 100 Walking Lunges, 20 Burpees

Women's Scaled-

25 Calorie Row, 100 Single Unders, 80 Kettle Bell Swings at 25 lbs, 100 Air Squats, 60 Push Ups from knees, 100 Single Unders, 40 AbMat Situps, 100 Walking Lunges, 20 Burpees

121029 "Sugar Daddy"

The only real sugar you need in your diet!

Happy Monday!

"Sugar Daddy"
21-15-9
Deadlifts (225,155)
400 Meter Run

121026 "Funday Friday"

Fun Friday!

12 minute AMRAP
Men's Rx- 30 Burpee Box Jumps (30 in), 30 Over Head Squats at 115 lbs, 30 Toes to Bar, 10 Muscle Ups

Men's Scaled- 30 Burpee Box Jumps (20 in), 30 Over Head Squats at 45 lbs, 60 AbMat Situps, 40 Pull-ups, 40 dips

Women's Rx- 30 Burpee Box Jumps (24 in), 30 Over Head Squats at 80 lbs, 30 Toes to Bar, 10 Muscle Ups

Women's Scaled- 30 Burpee Box Jumps (16 in), 30 Over Head Squats at 30 lbs, 60 AbMat Situps, 40 Pull-ups, 40 dips

121024 "Yoga/Rest Day"

Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!

121024 "Wild Wednesday"

Wild Wednesday!!!

Men's Rx- 30 Burpee Box Jumps (30 in), 30 Over Head Squats at 115 lbs, 30 Toes to Bar, 10 Muscle Ups

Men's Scaled- 30 Burpee Box Jumps (20 in), 30 Over Head Squats at 45 lbs, 60 AbMat Situps, 40 Pull-ups, 40 dips

Women's Rx- 30 Burpee Box Jumps (24 in), 30 Over Head Squats at 80 lbs, 30 Toes to Bar, 10 Muscle Ups

Women's Scaled- 30 Burpee Box Jumps (16 in), 30 Over Head Squats at 30 lbs, 60 AbMat Situps, 40 Pull-ups, 40 dips

121023 "Double Bird"

1. Snatch
1 Rep Max

2. “Double Bird”
5 Minute Up Ladder
Thrusters (135, 95)
Bar Muscle Ups

121022 "The Big Easy"

"The Big Easy"
AMRAP 20:
10 Power Cleans (135,95)
10 Wall Balls (20, 14)
10 Toes to Bar

121017 "Alive Awake"

"Alive Awake"

50 Burpees

100 Double Unders

300 Meter Row

40 Burpees

80 Double Unders

300 Meter Row

30 Burpees

60 Double Unders

300 Meter Row

20 Burpees

40 Double Unders

300 Meter Row

10 Burpees

20 Double Unders

300 Meter Row

121016 "Open WOD"

1. Clean and Jerk
5 x 1 reps, Across

2. Open WOD 12.5
7 minute up ladder (3-6-9-12….) of:
Thrusters (100,65)
C2B Pull ups

121015 "Diane"

1. Snatch
3 x 2 Reps

2. Diane
21-15-9
Deadlift (225, 155)
Handstand Push Ups

121013 "Team WOD"

No WOD at the gym Saturday 10/13!

But.... At home do:
50 push ups
50 squats
50 sit ups
50 burpees!!

Post your time in the comments section! Don't forget to warm up and stretch!!'

121012 "Fun Day Friday"

Please note; today Friday, October 12 there will only be a 5:30 class!!! Thank you!

Fun day Friday!!!

1. Back Squat
1 Rep Max

2. Bench
1 Rep Max

3. Run
10 x 100 Meters on the Minute

121011"Yoga/Rest Day"

Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!

121010 "Pull Ups"

Max pull ups in 8 minutes! You can not take your hands off the bar more than 6 times!

121009 "Black and Blue"

"Black and Blue"
5 Rounds For Time:
10 Power Cleans (135, 95)
10 Burpees

121008 "Nancy"

1. Snatch
3 x 2 Reps

2. "Nancy"
5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95,65)

121006 "Team WOD"

Team WOD! 8AM

121005 "Fight Gone Bad"

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

121004 "Yoga/Rest Day"

Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!

121003 "Five Minutes of Fun"

Five minutes of fun!!!

Men's Rx- 5 Minutes of Max Double Unders with 3 Burpee Penalty for each break
Men's Scaled- 100 Singles, Max Burpees in 5 minutes
Women's Rx- 5 minutes of Max Double Unders with 3 Burpee Penalty for each break
Women's Scaled- 100 Singles, Max Burpees in 5 minutes

121002 "The 3 Amigos"

With a running clock complete:

1. 3 Rounds For Time:
10 Power Snatch (95,65)
10 Handstand Push Ups
at the 10 minute mark, complete:

2. 3 Rounds For Time
10 Thrusters (95,65)
10 Chest to Bar Pull ups
at the 20 minute mark complete:

3. 3 Rounds For Time
10 Box Jumps (24,20)
10 Toes to Bar

121001 "Gwen"

1. Back Squat
5 Rep Max

2. "Gwen"
15 - 12- 9 Reps of Power Clean and Jerks (max load)
Rest as needed between sets