Thursday, January 4, 2023

Workout of the Day

A.
AMRAP in 10 minutes of:
5-10-15-20-25 etc of:
Row (calories)
Wall-Balls

Rest 5 min

AMRAP in 10 minutes of:
5-10-15-20-25 etc of:
Ski (calories)
Ball Slams

Rest 5 minutes

AMRAP in 10 minutes of:
5-10-15-20-15 etc of:
Assault Bike (calories)
KB Swings

Tuesday, January 2, 2024

Happy 2024!

Workout of the Day

A.
Back Squat

B.
AMRAP in 12 minutes of:
12 Front Rack Reverse Lunges
12 Toes to Bar
12 Box Jumps

 

 

Monday, January 1, 2024

Happy 2024!

Open Gym from 9:00a-11:00a

No Classes Today

Normal Schedule Resumes Tomorrow (Tuesday)

Thank you!

Saturday, December 30, 2023

Workout of the Day

A.
In teams of two, complete:
100/75c Ski
90 Synchro Sit-ups w Med-ball
80 Bench Press
70 Burpee Plate Snatch
80 Bench Press
90 Syncrho Sit-ups w Med-ball
100/75c Ski

Friday, December 29, 2023

Workout of the Day

A.
For time:
20 Thrusters (95 / 65)
23 Box Jumps (24 / 20)
20 Burpees over the Bar
23 Kettlebell Swings (53 / 35)
20 Alt. Front Rack Lunges
23 Box Jumps
20 Toes to Bar
23 Kettlebell Swings
– 20 Strict Pull Ups –
23 Box Jumps
20 Toes to Bar
23 Kettlebell Swings
20 Alt. Front Rack Lunges
23 Box Jumps
20 Burpees over the Bar
23 Kettlebell Swings
20 Thrusters

Masters: 75/55, 20/16, 35/26
Rx+ 115/75, 70/53, ring muscle-ups

Wednesday, December 27, 2023

Workout of the Day

A.
Every 6 minutes, for 6 rounds:
24/18c Assault Bike
12 Back Rack Reverse Lunges
6 Devil Presses

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