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Wednesday 10/18

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TODAY’S W.O.D:

A. Seated Shoulder Press (floor)
8 sets of 2 reps, increase loads. Rest 2 minutes
*Compare to 08/21/15.

B. Complete as many reps as possible in 15 minutes of:
5 Wall Walk-ups
5 Burpees
*Compare to 02/05/13.

C. Strength 101 @ 6PM:
1) 10 minutes to find 2RM:
Weighted Strict Pull-up.
2) 3 rounds of:
10 weighted GHD Sit-ups w/med ball
15 Strict Knees to Elbows (not armpits or triceps)
20 Overhead Tricep Extensions, single dumbbell
*Increase load each round, if able. Rest 2 minutes between rounds.
*Compare to 06/07/17.

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Tuesday 10/17 Happy Birthday Alan B and Daniel S!

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TODAY’S W.O.D:

A. 10-9-8-7-6-5-4-3-2-1 reps for time of:
Front Squat (185lbs/155lbs or LTBD)
Chin-ups
*Sprint 100 meters after each rep count.

B. Mobility 101 @ 10AM:
Point of Interest: Calves and Feet

C. Strength 101 @ 6PM: “Chest #2” 1) Decline Push-ups 5 sets of 8 reps. Tempo 31X1. Feet on 20” surface. 2) Dumbbell Flyes on Med Ball, 5 sets of 8 reps. 3) Bench Press, wide grip, 12-10-8-6-4-2, increase load. 2-minute rests between each set. Complete each exercise before moving onto the next.

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Monday 10/16 Happy Birthday Susan D!

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TODAY’S W.O.D:

A. Two-phase Floating Deadlift, 8x3*
*3 second pause at the knee + 5 second pause floating
*Increase loads. Two-minute rests.
*Compare to 09/06/17.

B. Four rounds for time* of:
25 Doubleunders
20 Stationary Goblet Lunges (50lbs/35lbs), alternate legs
15 GHD Sit-ups
*7 minute time cap.

C. Strength 101 @ 6PM:
“Back & Abs”
1) 10x10 Good Mornings. Increase load. 2-minute rests.
2) 10x10/exercise
Crunches
Butterfly Curl-up
The Squirm
Crossed Leg Oblique Crunch
Single-leg Straight-leg jackknives
*Compare to 08/30/17.

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Sunday 10/15

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TODAY’S WOD: 

Complete as many reps as possible in 20 minutes of:
5 Handstand Push-ups
10 Knees to Elbows
15 Goblet Squats (70lbs/50lbs) 

Post total reps to Members Area or comments. 

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Saturday 10/14

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TODAY’S W.O.D:

8AM Class: "Lumberjack 20"

For time:
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
*Post time. Compare to 06/07/2014.

9AM Endurance WOD:
For time:
Run 1 mile
100 Doubleunders
Run 1 mile
100 Alternating Dumbbell Shoulder Press, LBTD
Run 1 mile
then, 2-minute plank hold

10:30AM to 11:45AM – Yin Yasa Yoga with Gabby**

$10 drop-in

**Yoga will be discontinued at the end of October. The final dates are 10/14, 10/21 and 10/28.

Post time for 8AM and time for 9AM to Members Area or comments.

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Friday 10/13

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TODAY’S W.O.D:

A. Six rounds for time:
Chin-ups, strict x 6 reps
Ball Slams (50/25) x 9 reps
Sumo-Deadlift High Pulls (95/65) x 12 reps
Run 400 meters, carrying Slam Ball or weight used for Ball Slams
Rest 2 minutes
*If you have a 20lb vest, wear it.

B. Strength 101 @ 6PM:

“Arms”

3 sets. 3-minute rests between sets, not exercises. Increase load. Slow and controlled.
Seated Dumbbell Hammer Curl x 8
Standing Alternating Dumbbell Curl x 6 per arm
Concentration Curl, dumbbell x 8 per arm
Lying Triceps Extension x 10
Close Grip Bench Press x 12
Lying Cross Face Triceps Ext. x 8 per arm
*Compare to 09/06/17.

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Thursday 10/12

Have you seen ME?

Have you seen ME?

TODAY’S W.O.D:

A. Complete as many rounds as possible in 10 minutes:
3 Muscle Snatch (135lbs/95lbs or LTBD)
5 Ring Dips
10 Toes to Bar

B. Every 90 seconds for 6 minutes:
3 Hang Power Snatch, increase loads

C. Mobility 101 @ 10AM:
Point of Interest: The Psoas Muscle

D. Strength 101 @ 6PM:
“Shoulders”
5 sets. 3-5-minute rests between sets. Increase load. Slow and controlled.
Arnold Press x 12
Side Lateral Raise x 8
Upright Row x 8
Behind the Neck Press x 10
Bent Over Lateral Raise x 10
Front Dumbbell Raise, seated x 12, alt. arms
Shrugs x 20
*Compare to 09/08/17.

Post rounds/load for A, loads for B and loads for D to Members Area or comments.

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Wednesday 10/11 Happy Birthday Brynn!

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TODAY’S W.O.D:

A. Every 90 seconds for 6 minutes: Floor Chest Press x 3 reps for load.

B. Complete 5 rounds for total reps:
30 seconds Front Squat @ bodyweight – max reps
Rest 60 seconds
30 seconds Floor Chest Press @ same load as barbell for Front Squat – max reps
Rest 60 seconds
30 seconds Backward Jumpropes – max reps
Rest 60 seconds

C. Strength 101 @ 6PM:
“Just Abs #1”
10 rounds for time:
10 V-Ups
20 Russian Twists with a Med Ball (LTBD)
30 Superman’s

Post loads for A, total reps and load used for B, and time for C to Members Area or comments.

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Tuesday 10/10

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TODAY’S W.O.D:

A. Complete 4 rounds:
You have 2 minutes to perform each round:
20 x 10-meter Shuttle Runs
135lb/95lb Shoulder to Overhead – max repetitions
*Rest 2 minutes between rounds
*For shuttle, sprint 10-meters, touch with two hands, sprint back, repeat for 20 times.

B. Mobility 101 @ 10AM:
Point of Interest: Shoulders and Upper Back

C. Strength 101 @ 6PM:
Death by Back Squat
Complete 1 Back Squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on…
*This workout is performed at body weight or 225lbs/185lbs, whichever is more

Post total reps completed for A and load used plus minute in which completed/failed to Members Area or comments.

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Monday 10/09 Happy Birthday Katie M!

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TODAY’S W.O.D:

A. Every minute for 30 minutes:
1st – Power Clean x 3, LTBD
2nd – Pushups x 10 (not # of reps completed if not 10 reps)
3rd – Lateral Jumps over BB x 20

B. Strength 101 @ 6PM: “The Back #1”
5 sets of the following exercises, 10 reps of each. Not for time. Stay in control.
1) Wide-Grip Pull-ups Behind the Neck
2) Close Grip Chins
2) Deadlift 5 sets of 15, 12, 10, 8, 6 reps for load.
3) Bent Over Dumbbell Rows, single arm
4) Straight Arm Dumbbell Pullover
*Compare to 09/07/17.

Post loads and if you completed the required reps per minute for A and loads for B to Members Area or comments.

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Saturday 10/07

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TODAY’S W.O.D;

8AM WOD:

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 3 total rounds. The stations are:

1. Wall-ball: 20-pound ball, 10 ft. target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
*Compare to 10/15/16.

9AM Endurance WOD:

Three rounds for time:
100-meter Sprint
Rest 30 seconds
10 Tuck Jumps
Rest 30 seconds
100-meter Sprint
Rest 30 seconds
10 Burpees
Rest 30 seconds
100-meter Sprint
Rest 30 seconds

Rest 10 minutes, then…

Time Trial 1-mile Run. Run as fast as you can.

10:30 to 11:45AM – Yin Yasa Yoga

$10 drop-in*

*Unfortunately we are no longer selling multiple passes for yoga due to October being the final month that we will offer Yoga. Yoga will be discontinued at the end of October 2017.

Post total reps for 8AM and times for 9AM to Members Area or comments.

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Friday 10/06 Happy Birthday Karen and ME (Amanda)!

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TODAY’S W.O.D:

A. Kettlebell Complex:
To be completed:
Per side, single-handed, complete on the left side first and then on the right side.
Rest 1 minute after completing both sides. Loads to be determined.

1st set: 5 Russian swings + 5 Cleans + 5 Jerks + 5 Overhead Squats
2nd set: 4 Russian swings + 4 Cleans + 4 Jerks + 4 Overhead Squats
3rd set: 3 Russian swings + 3 Cleans + 3 Jerks + 3 Overhead Squats
4th set: 2 Russian swings + 2 Cleans + 2 Jerks + 2 Overhead Squats
5th set: 1 Russian swing + 1 Clean + 1 Jerk + 1 Overhead Squat
*Compare to 05/23/16.

B. Strength 101 @ 6PM:
1) Weighted dips 5x3. Increase loads. Rest 2 minutes.
2) 4 rounds of:
21’s Bicep Curls
8 Bent Over Rows, palms up, tempo 31X2
50 Leg Levers
50, 4ct. Flutter kicks
*Compare to 05/03/17.

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Thursday 10/05

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TODAY’S W.O.D:

A. 10 x 2-minute rounds of:
50-meter Shuttle Run, 10-meter increments
Max rep Dumbbell Power Snatch, alternating arms, 35lbs or LTBD
*No rest between rounds. **Compare to 08/20/17.

B. Mobility 101 @ 10AM:
Point of Interest: Shoulders

C. Strength 101 @ 6PM:
“The Chest #2”
1) Decline Push-ups 5 sets of 8 reps. Tempo 31X1. Feet on 20” surface.
2) Dumbbell Flyes on Med Ball, 5 sets of 8 reps.
3) Bench Press, wide grip, 12-10-8-6-4-2, increase load.
*2-minute rests between each set.
**Complete each exercise before moving onto the next.

Post total repetitions for A, and loads for C to Members Area or comments.

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Wednesday 10/4

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TODAY’S W.O.D:

A. Front Rack Stationary Lunge 7x3/leg, increase load.
45 second rests.
*Compare to 02/13/17.

B. “Lizzie”
12-9-6-3 reps for time:
Power Clean (185lb/135lb)
Ring Dips
*Compare to 11/07/16.

C. Strength 101 @ 6PM:
“Just Abs”
10 sets of 10 reps for each exercise, for time:
Crunches
Butterfly Curl Up
The Squirm
Crossed Leg Oblique Crunch
Single-leg Straight-leg Jackknives

Post loads for A, time for B and time for C to Members Area or comments.

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Tuesday 10/03

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TODAY’S W.O.D:

A. Two rounds for time:
50 Doubleunders
40-meter Handstand Walk
30 Pistols, alternate legs
20 L-Pullups
10 Hand-release Pushups
5 Bar Muscle Ups
*Compare to 12/01/16.

B. Mobility 101 @ 10AM:
Point of Interest: Neck and Upper Back

C. Strength 101 @ 6PM:
1) Back Squats 6 sets of 5 reps @ 3211
75% of 1RM
90 second rest between sets
2) 15 minutes to find Max Height Box Jump
3) 4 efforts of 200-meter Sprints (1:1)
*Compare to 02/27/17.

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Monday 10/02 Happy Birthday Tammy B!

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TODAY’S W.O.D:

A. A.” Diane”
21-15-9 reps for time of:
Deadlifts (225lb/155lb)
Handstand Push-ups
*Compare to 03/13/17.

B. Thrusters 3-3-3-3-3 for loads.
90 second rests.
*Compare to 03/13/17.

C. Strength 101 @ 6PM:

“Back and Biceps”
5 sets*. 3-minute rests between sets. Maintain strict control during each exercise.
The exercises:
Wide-Grip Pull-up x 5 reps
Close-Grip Chin-ups x 10 reps
Dumbbell Bent Over Row x 8 reps per arm
Standing Barbell Curl x 15, 10,8, 6, 4 reps
Hammer Curls x 8 reps
Alternating Dumbbell Curl x 8 reps
*Compare to 08/28/17.

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Sunday 10/01

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TODAY’S W.O.D:

10 rounds, each round for time:
10 KB Deadlifts (50/35)
10 KB Swings
100-meter sprint
1-minute rest after each round

Post times for each round to Members Area or comments.

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Saturday 09/30

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TODAY’S W.O.D:

8:00AM CLASS:

“Ed” (Coach Hannah’s Dad’s WOD)

For time:
Run 1 mile, then:
10 rounds of:
3 Front Squats (135lb/95lb)
4 Pull-ups
3 Push Press/Jerks
then, Run 1 mile

9:00AM Endurance WOD:
For time:
25 Burpees, then:
4 rounds of:
Run 400 meters
25 Slam Balls (50lb/25lb)
200 Single Jumpropes
then, 25 Burpees

10:30AM – 11:45AM: Yin Yasa Yoga with Gabby

$10 drop-in or 6 classes for $50!

Post time for 8AM class and time for 9AM class to Members Area or comments.

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Friday 09/29 Happy Birthday Cody!

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TODAY’S W.O.D:

A. Every 90 seconds for 9 minutes:
3 Good Mornings, increase loads.
*Compare to 04/12/17.

B. Three rounds for time:
15 Sumo-Deadlift High Pulls, 75lb/55lb
15 Box Jumps, 24”/20”
15 Doubleunders (unbroken or 75 single unders)
*Compare to 01/04/10.

C. Strength 101 @ 6PM:
“Arms & Abs #1”
1) Start with 5 minutes of Roman Chair Sit-ups.
2) Upper Arms:
    Superset: Standing Bicep Curls
                    5 sets of 15,10,8,6,4 reps
                    Lying Tricep Extension
                    5 sets of 15,10,8,6,4 reps
    Rest 3 minutes.
    Superset: Alternate Dumbbell Curls
                    5 sets of 8 reps for load.
                    Tricep Kickbacks
                    5 sets of 8 reps
3) Abdominals:
    Strict Knees to Elbows 50 reps
    Strict Toes to Barbell    50 reps
    Crunches                    200 reps
    Flutterkicks                 100, 4 ct. reps
*Compare to 08/25/17.

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