Happy New Year Everyone!!! Use the front door for the morning classes. going to keep the big doors closed in back. Maybe start a fire inside. Warm up.. .hop on those rowers.. get nice and warmed up. 1000M row. 30 Overhead squats with a PVC Strength. Back Squats Sets of 5 do at least 3...Read More
8am… Let’s have some fun and go run 400’s on post office road. nothing says “this is a great morning” like running 400’s 9am stretchy stretchy stretchy 10am a chipper and a ladder.. .this is crazy- 25 mintue Amrap Round one 10 wall balls 10 Slam balls 10 Slam balls over the shoulder 10 Rower...Read More
Warm up- 3 rounds 90 seconds couch stretch each leg 10 cal bike 15 deadlifts with empty bar or 10s Strength Deadlifts- 5 sets of 7 NO ROUND BACKS- 7 deadlifts should be at moderately heavy weight Wod- 15 Minutes 14 deadlifts 225/155 14 Pistols (5 each leg) or 28 air squats 5 Ring muscle...Read More
Met Con Thursday?? Arrive to class on time as we will start the first wod at 10:15 Warm up- 5 minutes row or Bike 30 overhead squats with PVC Get your equipment and starting spots figured out A little bit of the open in December. different sections of the gym will be for each wod....Read More
Warm up- Warm up starts on the hour as a group Partner up with someone who isn’t your bestie 12 minutes. Each take two minutes to warm up slow on the rower. Then 8 minutes max cals on the rower. Might have to put a few people on the bike, switch every minute, no dilly...Read More
Warm Up- (From end to end of the gym) rounds Walking lunge across the gym stop and do 10 airsquats high knees back to the other end 10 burpees Repeat 4 times. 40 burpees in a warm up.. are you crazy… yes Strength- Back Squats- Sets of 10… 10,10,10,10 Wod 18 Minutes (this is going...Read More
8 am endurance class Today is about calorie burn Wod 1-Teams of 2 20 minutes One partner bikes One partner runs 600 (end of the side walk) Score is calories on the bike Wod 2- 6 minutes max effort cals on the rower, switch when you want to. every switch both partners do 2 burpees...Read More
Due by December 31st- EVERYONE please fill out a new paper waiver. LEGIBLY. Also please read and sign a new membership hold and cancellation policy. We will be happy to answer any questions about that. We want you here! We are results driven.The new hold/cancellation policy will take effect on January 1st. Reminder- Some of...Read More
Due by December 31st- EVERYONE please fill out a new paper waiver. LEGIBLY. Also please read and sign a new membership hold and cancellation policy. We will be happy to answer any questions about that. We want you here! We are results driven.The new hold/cancellation policy will take effect on January 1st. Reminder- Some of...Read More
