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We know our commute isn't going to be bad, but we are concerned about yours... The gym is closed for morning classes due to hazardous road conditions. We'll be open for the evening classes 4-8pm.
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Last Updated on Tuesday, 09 February 2010 05:06 |
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WOD
5 Rounds for time of:
10 Good Mornings (95/65)
10 Knees to Elbows
30 Sit ups
Endurance Bias
Row:
9 x 1min On, 1 min Off
Strength Bias
5-5-5
Deadlift
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Last Updated on Tuesday, 09 February 2010 05:05 |
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WOD
"Cindy"
AMRAP in 20 Minutes
5 Pull ups
10 Push Ups
15 Squats
Endurance Bias
12 Minute Row
Strength Bias
5-5-5
Bench Press
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Last Updated on Monday, 08 February 2010 03:04 |
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WOD
"Jeremy"
21-15-9
Overhead Squats (95/65)
Burpees
Endurance Bias
5 x 40 Seconds Row / 20 Seconds Rest
Strength Bias (Deload Week)
5-5-5
Shoulder Press
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Last Updated on Friday, 05 February 2010 03:27 |
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Today's evening classes start at 5:00pm. (Morning classes are at the regular time,
6am - 11am)
WOD
3 Rounds for time of:
20 Wallballs (20/14)
20 SDHP (75/55)
20 Box jumps
20 Push Press (75/55)
20 Calorie Row
1 minute Rest
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Last Updated on Wednesday, 03 February 2010 04:24 |
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WOD
AMRAP in 20 minutes of:
3 Thrusters (135/95)
6 SDHP (135/95)
9 Box jumps (24/20)
Endurance Bias
10 Rounds of:
30 Calorie Row
2 minutes rest
Strength Bias (Deload Week)
5-5-5
Deadlift
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Last Updated on Tuesday, 02 February 2010 04:14 |
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WOD
Rowing "Helen"
3 Rounds for time of:
500m Row
21 Kettlebell Swings (1.5 Pood)
12 Pull ups
Endurance Bias
3 x 500m Row, 1 minute rest
Strength Bias (Deload Week)
5-5-5
Bench Press
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Last Updated on Monday, 01 February 2010 01:43 |
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Snow Day! The gym will be closed this Saturday because of the snow. We don't want anyone trying to battle dangerous roads just to workout. Here's a wod you can do at home:
WOD
Tabatas
Push ups
Burpees
Sit ups
Squats
Tabata (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Push ups, Burpees, Sit-ups, and Squats with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations
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Last Updated on Saturday, 30 January 2010 04:34 |
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WOD
For time:
59 Calories on the Rower
59 Squats
59 Push ups
59 Sit ups
59 Sumo Deadlift High Pull (75/55)
59 Wall Balls (20/14)
59 Burpees
59 Overhead Walking lunges (75/55)
59 KB Swings (50/35)
59 Push Presses(75/55)
Strength Bias
1-1-1
Shoulder Press
Endurance Bias
Tabata Row
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Last Updated on Friday, 29 January 2010 01:58 |
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WOD
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
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Last Updated on Wednesday, 27 January 2010 02:07 |
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WOD
3 Rounds for time of:
20 SDHP (95/65)
50 Double Unders
Endurance Bias
6 x 1 minute Row / 30 Seconds Rest
Strength Bias
1-1-1
Deadlifts
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Last Updated on Tuesday, 26 January 2010 04:58 |
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WOD
5 Rounds for time of:
5 Deadlift (275/185)
10 Burpees
Endurance Bias
12 minute Row
Strength Bias
1-1-1
Bench
5 Rounds
500m Row
50 Push ups
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Last Updated on Monday, 25 January 2010 12:02 |
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