Month: October 2017

Tuesday – 171031

Happy Halloween!!! ANNOUNCEMENTS COSTUME WORKOUT TODAY!!! FREE 4 pack of FitAID for the best costume! SWOD Rope Climb Progressions WOD Every 2 minutes for 14 minutes (7 sets): 100m Sprint 2 Rope Climbs CASH OUT 2 rounds not for time of: 30 Sit Ups 20 Scorpions (R +L = 2) 10 Plow to Straddle

Monday – 171030

ANNOUNCEMENTS Physical Therapy TONIGHT!!! Dr. Ed Bloom will be in the gym this afternoon (10/30) from 5:45-7:45pm offering screens, dry needing, graston and more. Screens are FREE, dry needing and graston are $15, graston only is $10. Comment on our Facebook post, by clicking here, with your desired time to sign up for your 15 min spot …

Monday – 171030 Read More »

Saturday – 171028

Happy 50th Birthday Lori! WOD Complete as many rounds and reps as possible in 10 minutes of: 30m DB Lunge (50/35), switch hands after 15m 120m Shuttle Run (10m, 20m, 30m) rest 5 minutes, then… Complete as many rounds and reps as possible in 5 minutes of: 10 Burpees 10 Thrusters (95/65) rest 5 minutes, …

Saturday – 171028 Read More »

Thursday – 171026

ANNOUNCEMENTS Physical Therapy TONIGHT!!! Dr. Ed Bloom will be in the gym this afternoon (10/26) from 5:45-7:45pm offering screens, dry needing, graston and more. Screens are FREE, dry needing and graston are $15, graston only is $10. Comment on our Facebook post, by clicking here, with your desired time to sign up for your 15 min spot …

Thursday – 171026 Read More »

Wednesday – 171025

SWOD Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 3 reps @ 80% *Set 3 – 1 or more reps @ 90% *rest as needed between sets WOD For time (20 min cap): 42 Pull Ups Run 400m 21 Deadlift (155/105) Run 800m 21 Deadlift (155/105) Run 400m 42 Pull Ups

Tuesday – 171024

SWOD 15 minutes to establish a heavy single Snatch for the day WOD Complete the following: 400m max effort Run 500m max effort Row Max Double Unders in 2 minutes Note: Complete tasks in order. Rest as needed between tasks.