Daily WOD – Dec 30, 2011
5 rounds for time of: 5 muscle ups 5 burpee bar jumps 20 deadlifts (135/95#) WOD Notes: The sub for muscle ups will be jumping muscle ups (JMU), 10 pull-ups + 10 push ups, or…
Make Up Day – Dec 29, 2011
Come on in between 5 and 7 t0 make up one of the last 4 workouts. This week's choices are: Bamboo Shoulder Press 3x10, 20 weighted box jumps (24"/20), 3x15 partner leg pushdowns. Thruster 3-3-3-3-3…
January Schedule Highlights
Here are some notable dates in the next month: December 31 - "Last Chance Open Gym" from 9:00-10:30am. FREE for all members and those with an active punchcard; guests are welcome for a reduced drop-in fee of…
Daily WOD – Dec 28, 2011
Back squat 5-3-3-2-1-1 Then Bottom to Bottom Tabata Squat WOD Notes: Tabata is a timed workout in which you complete 20 seconds of work followed by 10 seconds of rest repeated for a total of…
Daily WOD – Dec 27, 2011
As many rounds as possible in 20 minutes of: 30 double unders 20 box jumps 10 hang power clean (115/75#)
Daily WOD – Dec 26, 2011
Thruster 3-3-3-3-3 Then Partner Kalsu: With one partner working at a time, complete 100 thrusters (135/95#) for time. At the start of each minute, complete 5 burpees. WOD Notes: The 3RM thruster will come from…
Rest Weekend – Dec 24 & 25, 2011
Have a great weekend off everyone! Happy Holidays and see you Monday at noon!
Daily WOD – Dec 23, 2011
"Fun Friday" Assistance Work Bamboo shoulder press 3 x 10 Weighted box jump 20 reps (24/20") Partner leg push downs 3 x 15 WOD Notes: Okay, okay - we know we beat you up pretty…
Make Up Day – Dec 22, 2011
Come join us between 5 and 7 p.m. to make up a workout from the last week of programming. It seems like a group is forming to do the Christmas WOD so you won't be…
Daily WOD – Dec 21, 2011
3 rounds each for time of: Kettlebell power snatch 10L/10R (53/35#) Wall ball 20 reps (20/14# to 10/9') Pull ups (10 reps beginner, 20 reps advanced) Thruster 20 reps (55/40#) WOD Notes: Each round should be hard…