Thursday, January 30, 2014

Friday, 1/31/2014

Warm up:  Choice

Strength:  None

WOD:  AMRAP 5 minutes
             -10 reps Bench Press 135#/75#
             -10 Kettle Swings 70#/55#
             Rest 1 minute
             AMRAP 4 minutes
             -10 Pull ups
             -10 Ball Slams 30#/25#
             Rest 2 minutes
             AMRAP 3 minutes
             -5 Bar Dips
             -20 Double Unders

Set clock for 15 minutes

Post rounds completed for each part.
Compare to 11/28/2012

Tuesday, January 28, 2014

Wednesday, 1/29/2014

Another Birthday!  Today is Eric Janney's 43rd birthday.  Wish him a happy birthday and give your thoughts for his WOD.

Warm up:  Choice

Strength:  Rest

WOD:  Happy 43rd Eric!
             For time:
             -1 mile row (1600 meters)
             -29 GHD Sit ups
             -14 Push Press 115#/65#
             -43 Burpees over bar.  Jump over the bar after every burpee.  Must jump!  Both feet over the bar.  Do not step over the bar.

Post time and Happy birthday to Eric!

Monday, January 27, 2014

Code Change

Just a reminder, the code will be changed affective Wednesday morning.  If you want the code you must either email the gym or text Jake.  The code WILL NOT be given out any other way.

Tuesday, 1/28/2014

Warm up:  10 minutes run, ride or row

Strength:  Squat 3 sets 10 reps

               -20 Thrusters 135#/75#
               -20 Box Jumps 24"/20"
               -50 Lunge Steps
               -50 feet of Broad jumps
               -20 Wall Balls 20#/15#
               -20 Box Jumps
               -50 Lunge Steps
               -50 feet of Broad Jumps
               -20 Dead lifts 135#/75#
               -20 Box Jumps
               -50 Lunge Steps
               -50 feet of Broad Jumps

Post Squat weight and time.

Sunday, January 26, 2014

Monday, 1/27/2014

Warm up:  Run, Row, or Ride 10 minutes

Strength:  Bench 4 sets 10 reps

WOD:  For time:
             -Ball Slams 30#/25#
             -Knees to Elbows

Post bench weight and time.
Compare to 2/1/2012

Thursday, January 23, 2014

Put your stuff away!

Just want to ask everyone to do your part in keeping the gym clean and picked up.  Equipment has been being left out very frequently lately.  It really is not that hard to take a few extra minutes and put your equipment away.
When you do put things away, take the extra few seconds and do it right.  Put it back where you got it! Don't just toss it out of the way.
This is becoming more important with more people using the gym.

It has also come to my attention that some people are bringing friends, family, etc into the gym without approval and without signing up for memberships.  This is simply unacceptable!  If you are caught doing this, your membership will be revoked.  We have worked hard to create a place that we hope everyone can enjoy.  When privileges start to be taken advantage of, things will change.

We will be changing the code to the gym affective next Wednesday (1/29/2014).
The new code will ONLY be given out by email or text.  You can either email the gym at or text Jake to get the code.  Once you get the code, do not give it out to anyone!  Any person caught giving out the code will have their code privileges revoked.  We are doing this so we have a hard list of everyone who has access to the gym.

Lastly, some things have gone missing from the gym recently.  The equipment is not to be taken off premises!  If you know of anyone that has taken things home please have them bring them back!  If this continues, we will be putting a camera system in to monitor equipment.

Thank you!

Friday, 1/24/2014

Warm up:  Choice

Strength:  None

WOD:  For time:
             -Hand Release Push Ups
             -GHD Sit ups
             -Ball Slams
             -Bar Dips
             -Back Extensions

Post time.
Compare to 1/6/2014

Tuesday, January 21, 2014

Wednesday, 1/22/2014

Warm up:  Run, ride, or row 10 minutes

Strength:  Bench 3 sets 10 reps tempo 3 count down, hold for 1, 2 count up

WOD:  For time:
             -Hang Power Cleans 135#/75#
             -Row for Calories

Post bench weight and time.
Compare to 3/17/2011

Monday, January 20, 2014

Tuesday, 1/21/2014

Warm up:  Choice

Strength:  Back Squat 3 sets 20 reps

WOD:  AMRAP 12 minutes
             -4 Hang Squat Cleans 95#/65#
             -6 Box Jumps 20"
             -8 Wall Balls 20#/15#
             -10 Walking Lunge Steps

Post squat weight and time.
Compare to 3/03/2011

Thursday, January 16, 2014

Friday, 1/17/2014

Warm Up: Choice

Strength: 15-20 mins of mobility of opening up your hips

WOD:  Four Rounds of:
             Row 1,000 meters
             Rest 90 seconds

Post splits of each round.

Tuesday, January 14, 2014

Wednesday, 1/15/2014

Warm Up: ROLL OUT for 5-10 mins then stretch.
                 4 Rounds not for time:
                 15-  Air Squats
                 10- GHD

Strength: Technique work of Deadlift at light weight

WOD:        "Christine"
             3 Rounds for time

           Row 500 meters
          12- Body Weight Deadlifts
          21- Box Jumps 20"



Monday, January 13, 2014

Tuesday, 1/14/2014

HAPPY BIRTHDAY JANTZ!!!!!!!!!!!!!!!!!!!!!!!  The big guy is 37 today, so wish him a happy birthday!

Warm up:  Choice

Strength:  None

               -37 Burpees
               -37 Bench Press 155#/75#
               -37 Ball Slams
               -37 Ab Mat sit ups
               -37 Back Extensions
               -37 Calorie row
               -37 Burpees

Post time and Happy Birthday to Jantz!

Sunday, January 12, 2014

Monday, 1/13/2014

Warm up:  Choice

Strength:  None

               Complete as much as you can in 20 minutes:
                -10 Pull ups
                -20 Push ups
                -30 Squats
                -15 Pull ups
                -30 Push ups
                -45 Squats
                -20 Pull ups
                -40 Push ups
                -60 Squats
                -25 Pull ups
                -50 Push ups
                -75 Squats
                -30 Pull ups
                -60 Push ups
                -90 Squats

Get as far as you can.  Focus on good form.  Full range of motion in the push ups. Chest to floor and lock out elbows.  And DONT Cheat the squats!!!  Get full depth and lock out the hips on every rep!!

Post the furthest point achieved.

Thursday, January 9, 2014

Friday, 1/10/2014

Warm up:  Choice

Strength:  None

WOD:  2 Rounds For time:
             -75 Calories on Airdyne
             -50 Ab mat sit ups
             -25 Box Jumps 24"/20"
             -25 Burpees
             -50 Double unders
             -75 Calorie row

Post time.

Wednesday, January 8, 2014

Tuesday, January 7, 2014

Wednesday, 1/08/2013

Warm up: Ride 5 minutes on Airdyne, then
                 3 rounds
                 -10 Straight leg dead lifts 45#
                 -10 Back extensions
Strength:  Rest

WOD:  10 rounds NOT for time
             -5 strict pull ups
             -10 Hand Release push ups
             -10 Strict press 95#/55#
             -5 sumo dead lift high pulls 95#/55#

Post thoughts.

Monday, January 6, 2014

Tuesday, 1/07/2014

Warm up:  Choice

Strength:  In WOD

WOD:  4 rounds for time
             -Row 250m
             -10 Body Weight Back Squat
             -20 GHD Sit ups
             -30 Walking Lunge Steps

Post weight and time.

Sunday, January 5, 2014

Monday, 1/06/2013

Warm up:  3 rounds
                  -20 Calorie Row
                  -5 Pull ups
                  -10 Push ups
                  -15 GHD Sit ups

Strength:  Wod

WOD:  Find a 5 rep MAX Bench Press

Post weight.

Thursday, January 2, 2014

Friday, 1/03/2013

Warm up:  Choice

Strength:  In Wod

WOD:  For time
             -Power Clean 135#/75#
             -GHD Sit ups
             -Front Squats 135#/75#
             -Row for Calories

Post time.