November 27, 2003
WEEKLY CHALLENGEAccumulate 10 min of Stretching/day – Our weekly challenge is to get in at least 10 minutes of stretching each day. We’ll give some suggestions, but feel free to adjust with variations or durations that work best for you.Spiderman Stretch :90 sec/sideBanded Hamstring Stretch :90 sec/sideCouch Stretch 2 min/side FLOW WORKOUTFor time:50 Bike Calories50 […]
November 25, 2023
In teams of 2 (alternating each round), complete as many rounds as possible in 16 mins of:Run, 200 mmax rep Alternating Dumbbell Snatches, 70/50 lbs Complete as-Partner A: 200 meter RunPartner B: Max Alternating Dumbbell Snatch (70/50)*Alternate each round. Post Work3-4 rounds for quality of:10 Wall Slides5 L/5 R Windmills, pick load
November 24, 2023
OPEN GYM ONLY 8am-10am BURN YOUR TURKEY OFFComplete any 5 of the 7 workouts below and rest as needed between workouts: Workout #18-6-4-2 reps, for time of:Thruster, 135/95 lbsBar Muscle-upGoal: Sub 8 minutes Workout #2“1/2 Flight Simulator”10-20-30-40-50-40-30-20-10 reps, for time of:Unbroken Double UnderEach set must be performed unbroken before you can move on to the […]
November 23, 2023
CLOSED TODAY – Enjoy this beautiful day with family and friends! If you’re feeling an itch to get a little pre-turkey burn in…here you go: For time:100 Burpees*Every minute on the minute starting at 0:00, complete 8 Air Squats.Goal: Sub 10 minutes
November 22, 2023
THANKSGIVING HOLIDAY SCHEDULE:Mon/Tues/Wed – Regular hoursThursday, 11/23 – CLOSEDFriday, 11/24 – Open Gym 8am-10amSaturday, 11/25, Open Gym 8am-10am Weekly ChallengeAccumulate 20 minutes in a Bear Hug Hold with a heavy sandbag Deadlift 5-5-5Use the heaviest weight you can for each setWith band tension. Accessory LiftsFor quality:20 Dumbbell Pull Overs, pick load2x 10 Pull-ups3x 20 Hollow […]
November 21, 2023
THANKSGIVING HOLIDAY SCHEDULE:Mon/Tues/Wed – Regular hoursThursday, 11/23 – CLOSEDFriday, 11/24 – Open Gym 8am-10amSaturday, 11/25, Open Gym 8am-10am Weekly ChallengeAccumulate 20 minutes in a Bear Hug Hold with a heavy sandbag 6 rounds for time of:Bike Erg, 2000/1500 m5x [ 1 Power Clean + 1 Squat Clean ], pick load*Use 75% of 1RM CleanGoal: Sub […]
