Tuesday, December 26, 2023

We will have the following Open Gym hours today (Tuesday):

6:00a-7:00a
&
9:00a-10:00a

Normal schedule resumes Wednesday!

Saturday, December 23, 2023

Christmas Schedule:
Saturday: 10a Class (no 8-10a open gym)
Sunday: Closed
Monday: Closed
Tuesday: Closed (perhaps some Open Gym – TBD)

Workout of the Day

A.
Bodybuilding Sesh (bi’s, glutes, chest, abs)

B.
“Tailpipe”
Three rounds of:
Partner A: 250m Row
Partner B: Double KB Front Rack Hold

Each partner rows 3 times, each partner holds the KBs 3 times

Friday, December 22, 2023

Workout of the Day

Because this is a longer workout with a decent amount of set up, we are going to have to get started very quickly, so the warm up will be abbreviated. If you can, please come a few minutes early to do any specific stretching/warm up drills that’ll get you ready for todays workout. And as always, please be sure to consult your Coach with any modification questions.

“12 Days of Forte”

1 Thruster (115 / 75) [155 / 105]
2 Handstand Push-Ups [strict]
3 Box Jumps (24 / 20) [30 / 24]
4 Burpees
5 Pull-ups [ctb]
6 Hang Power Cleans (115 / 75) [155 / 105]
7 Deadlifts (115 / 75) [155 / 105]
8 Wall-Balls (20 / 14) [30 / 20]
9 Kettlebell Swings (53 / 35) [70/ 53]
10 Alt Front Rack Lunges (115/ 75) [155 / 105]
11 Toes to Bar
12 Power Snatches (115 / 75) [squat snatches 155 / 105]

This’ll be a fun one, but be sure to scale appropriately, as it will get pretty gnarly…
This is how it’ll go, just like the 12 Days of Christmas Song:
1 Thruster
2 Handstand Push-ups + 1 Thruster
3 Box Jumps + 2 HSPU + 1 Thruster
4 Burpees + 3 Box Jumps + 2 HSPU + 1 Thruster
5 Pull-ups + 4 Burpees + 3 Box Jumps + 2 HSPU + 1 Thruster
etc…until all 12 movements/rounds have been completed.
NOTE:
You will always end on the Thruster!

Maybe the coaches will be kind enough to put that song on repeat as you push through it.

Have fun with it and Merry Christmas and Happy Holidays!

Thursday, December 21, 2023

Christmas Schedule
Friday: 12 Days of Christmas Workout
Saturday: 10a Class (no 8-10a open gym)
Sunday: Closed
Monday: Closed
Tuesday: Closed (perhaps some Open Gym – TBD)

Workout of the Day

A.
For time:
100c Row
100 KB Snatches
90c Ski
90 DB Hang Clean & Jerks
80c Assault Bike
80 Ball Slams

Wednesday, December 20, 2023

Christmas Schedule:
Friday: 12 Days of Christmas Workout
Saturday: 10a Class (no 8-10a open gym)
Sunday: Closed
Monday: Closed
Tuesday: Closed (perhaps some Open Gym – TBD)

Workout of the Day

A.
Deadlifts

B.
AMRAP in 9 minutes of:
12 Box Jump Overs
9 Toes to Bar
6 Deadlifts

Tuesday, December 19, 2023

Christmas Schedule:
Friday: 12 Days of Christmas Workout
Saturday: 10a Class (no 8-10 open gym)
Sunday: Closed
Monday: Closed
Tuesday: Closed (maybe some Open Gym – TBD)

Workout of the Day

A.
Push Press

B.
AMRAP in 15 minutes of:
12 Shoulder to Overhead
12 Pull-ups
40 Double-unders

Rest 60 exactly seconds after each round

 

Monday, December 18, 2023

Workout of the Day

A.
Back Rack Lunge
(& Push-ups + Sit-ups 😎)

B.
18-15-12-9 rep rounds for time:
Front Squats
Bounce-Back Burpees

Saturday, December 16, 2023

Workout of the Day

A.
In teams of three, complete AMRAP in 30 minutes of:
Partner A) Row
Partner B) 10 Dumbbell Thrusters + 15 Kettlebell Swings
Partner C) Rest

Teammates will switch roles whenever 10 Thrusters and 15 KBS are completed.
For instance: once Teammate B completes 10 Thrusters and 15 KBS, teammate A will then do 10 Thrusters +15 KBS, Teammate B will rest, and Teammate C will then get on the rower.

Score is total calories completed and total rounds completed.

Friday, December 14, 2023

On the left we have some cubbies that no longer have room for. On the right is the container for shoes to be donated. If you have any belongings in the cubby, please collect by the end of the week. If you have any shoes you’d like to donate, please bring by the end of the week. Thank you!

Workout of the Day

A.
Every 8 minutes, for 4 rounds:
10 Squat Snatches
20 Toes to Bar
30c Ski

Thursday, December 13, 2023

On the left we have some cubbies that no longer have room for. On the right is the container for shoes to be donated. If you have any belongings in the cubby, please collect by the end of the week. If you have any shoes you’d like to donate, please bring by the end of the week. Thank you!

Workout of the Day

A.
Hantstand Push-ups and Progressions

B.
AMRAP in 20 minutes of:
200m Run
3 Wall-Walks
6 Devil Presses
12 Walking Lunges w DBs OH

Rest exactly 2 minutes