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Gym Hours

Monday 6am - 11am
4pm - 8pm
Tuesday 6am - 11am
4pm - 8pm
Wed. 6am - 11am
4pm - 8pm
Thursday Closed
Friday 6am - 11am
4pm - 8pm
Saturday 9am - 11am
Sunday Closed
No Morning Classes PDF Print E-mail

 

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.

 

 


 

 

Last Updated on Tuesday, 09 February 2010 05:06
 
WOD - 02/09/2010 PDF Print E-mail

Chris Mullis

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

 


 

 

Last Updated on Tuesday, 09 February 2010 05:05
 
WOD - 02/08/2010 PDF Print E-mail

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

 


Last Updated on Monday, 08 February 2010 03:04
 
WOD - 02/05/2010 PDF Print E-mail

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

 


Last Updated on Friday, 05 February 2010 03:27
 
WOD - 02/03/2010 PDF Print E-mail

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

 

 


Last Updated on Wednesday, 03 February 2010 04:24
 
WOD - 02/02/2010 PDF Print E-mail

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

 

 


Last Updated on Tuesday, 02 February 2010 04:14
 
WOD - 02/01/2010 PDF Print E-mail

Jenny K

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

 

 


Last Updated on Monday, 01 February 2010 01:43
 
WOD - 01/30/2010 PDF Print E-mail

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

 

 


Last Updated on Saturday, 30 January 2010 04:34
 
WOD - 01/29/2010 PDF Print E-mail

Patrick & Becca

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

 


Last Updated on Friday, 29 January 2010 01:58
 
WOD - 01/27/2010 PDF Print E-mail

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.

 


Last Updated on Wednesday, 27 January 2010 02:07
 
WOD - 01/26/2010 PDF Print E-mail

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

 


Last Updated on Tuesday, 26 January 2010 04:58
 
01/25/2010 PDF Print E-mail

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


Last Updated on Monday, 25 January 2010 12:02
 
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