Don’t forget to buy a punch card for snacks. Good for FitAid, Celsius, Cake Bites, and Protein cookies… Saves you 50 cents on each one. Buy one on this link and ask for the card at the gym https://trial-b163f0cd.sites.zenplanner.com/retail-cart.cfm?ProductOptionId=A167E104-E515-4F09-8716-31918C816D8C&qty=1 Monday- Warm Up 40 Knee Grab steps 40 Squats 40 pass throughs Strength- Back Squats-Max 3...Read More
Sunday Funday- Wod is out front today. be ready to go by 10;15 30 Minute Partner Amrap Partner Sandbag run/walk to end of sidewalk 30 Kb Swings 30 Slam Balls 30 Partner Sandbag lunges 30 Air squatsRead More
Warm Up- 400×4 Run with 1 minute break in between 30 air squats with one second pause at the bottom 10 empty bar back squats Strength- 6 sets of 5 back squats, try to hit your last set at 85 percent of your max DO YOUR WARM UP SETS Wod- 8 Rounds 3 Squat Cleans...Read More
Warm Up- Team Row- Make it race if you want to 8 minutes- switch every minute row for max cals Grab a bar and do 20 snatches with an empty bar Strength- 10 minute emom (every minute on the minute) 1 Power Snatch 1 Hang Power Snatch 1 hang full snatch *if you would like...Read More
Warm Up- 800M run or row 40 Pass Throughs 20 Empty Bar strict over head press Strength- Sets of 3 Push Press Dip Drive 3,3,3,3,3,3,3,3 build up, no misses, get the work in. Wod- 18 Minutes Amrap 60/50 bike cal buy in –Then- 15 Wall Balls 20/14 5 burpees 2/1 Rope climb (sub 4 rope...Read More
Warm up- 5 minute bike 50 steps walking lunge with Dumbbell in each hand 20 Empty bar front squats Strength Front Squats Build up to a 3 rep max… build up slow should look something like this 10 10 (very light) 8,8 (still warming up) 5,5 (moderately heavy) 3,3+++ (keep doing sets of 3 until...Read More
Warm- 4 rounds 10 push ups 15 Squats 100m run Strength 10 Minute EMOM- Every minute on the minute 2 Deadlfits 2 hang cleans 1 shoulder to overhead- (press, push press, push jerk or split Jerk) go over what a man maker is. Wod- 30 man makers for time 50/35 Extra- 200 meter running intervals...Read More
Wods start at 10:15, be warmed up and ready to 3….2…..1…… go. all wods- Teams of 2 Wod 1 8 Minutes 800M run with one plate (switch as needed 45/25 Max Hang cleans 135/95 with remaining time Wod 2- 10 Minutes (entire wod outside) 6 Kettle bell swings 70/55 6 kettle bell squats sprint 100m...Read More
We will gradually be switching over to all punch cards for food and beverage. It saves you .50 cents an item on most items and saves time especially with the spotty wifi in the building if you are trying to pay by card. Punch cards are the desk in the black box. Get your item,...Read More
We will gradually be switching over to all punch cards for food and beverage. It saves you .50 cents an item on most items and saves time especially with the spotty wifi in the building if you are trying to pay by card. Punch cards are the desk in the black box. Get your item,...Read More
