Monday, December 31, 2018

Warm up: 2x Row 300, skip down and back, 6 Spider-Man lunges, 4 inchworms, 6 hip extensions, 4 pull ups, passthroughs.

Strength: 5x5 deadlift (moderate weight)

WOD: 5 rounds for time 

           25/18 cal row

           12 alternating db snatch 50/35

            6 pull ups

New Years Day workout at 9:00am January 1st!! 🎉🥳

NEW WEBSITE

HELLO ALL!!  HOPE EVERYONE IS HAVING AN AMAZING HOLIDAY SEASON!!

WE ARE IN THE PROCESS OF CHANGING OVER OUR SYSTEMS TO HELP US BEGIN CLASSES, AND HOPEFULLY OFFER A BETTER OVERALL EXPERIENCE FOR OUR MEMBERS!

AS PART OF THIS PROCESS, WE WILL NO LONGER BE UTILIZING THIS BLOG. 

WE HAVE A NEW WEBSITE THAT WILL BE A WORK IN PROGRESS FOR A COUPLE OF MONTHS. 

THE NEW WEBSITE WILL ALSO POINT YOU TO YOUR ACCOUNT INFORMATION ONCE YOU ARE REGISTERED AND SIGNED IN. 
YOU WILL BE ABLE TO RSVP FOR CLASSES AND MANAGE YOUR MEMBERSHIP. 
YOU WILL ALSO BE ABLE TO DO ALL OF THIS FROM THE APP. 

IF YOU HAVE NOT DONE IT YET, PLEASE COMPLETE THE REGISTRATION PROCESS AND DOWNLOAD THE APP!

WE ARE AVAILABLE TO HELP WITH ANY QUESTIONS OR CONCERNS! 

Friday, December 28, 2018

Warm up: Row 200, jog down and back, 6 Spider-Man lunges, 6 jump squats, 5 push ups, 10 passthroughs. Repeat 2-3 times.

WOD: Death by 4 cal row and burpees
 
The row will remain 4 cals every min but the burpees will increase by 1 every min.

Min 1: 4 cal row, 1 burpee
Min 2: 4 cal row, 2 burpees
Min 3: 4 cal row, 3 burpees
Min 4: 4 cal row, 4 burpees
Min 5: 4 cal row, 5 burpees

Continue in that pattern until you can no longer finished the allotted burpees within the min.

MUST RESET YOUR ROWER BEFORE EACH MIN!

Wednesday, December 26, 2018

Warm up: Bike 10 cals, skip down and back, 10 toe kicks, 5 inchworms, 5 jump squats, 10 v ups, 10 passthroughs. Repeat...

WOD: 25 min emom
           10 cal row
           10 burpees
           10 toes to bar
           10 cal bike
           10 box jumps 24/20

Monday, December 24, 2018

 Group warm up

WOD: 12 Days of Christmas
            For time
            1 Clean and jerk 155/105
            2 handstand push ups
            3 burpee box jump overs
            4 front squats 155/105
            5 Kbs 55/70
            6 cals on bike
            7 pull ups
            8 deadlifts 155/105
            9 wallballs 20/14
           10 cals on rower
           11 Ghd sit ups
           120 double unders

Merry Christmas everyone!! Enjoy your family and friends! 

*There will be no programming for Christmas Day*

Friday, December 21, 2018

Warm up: 2-3 times... Row 200m, skip down and back, karaoke down and back, 6 Spider-Man lunges, 6 jump squats, 10 pvc shoulder press, passthroughs, 20 single unders

WOD: 30-20-10
            Wallballs 20/14
            Bike cals
           50 double unders after each round
           or 1 min of attempts.

*women bike 21-15-7 cals

MONDAY 10:00am we are doing the 12 days of Christmas workout! Join us for a fun festive workout!

Wednesday, December 19, 2018

Warm up: Your choice. The workout is an active recovery workout so just get warm and loosened up.

WOD: Actice recovery
            20 min at a mild pace
            300 m row
            18 step ups
            15 cal bike
            25 sit ups
            Run down and back 2x
            Lunges down
            overhead plate carry back