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  • 10/20/2017

    Two more day's guy's. Coach Bri and Seasha have been working hard on this event so everyone will have fun and it will run smooth, so with a little bit of cooperation from you guy's as you walk in the door will help. If you were with us last year you all know that the raffle prizes were set up in the windows and on the shelves, it will be the same way this year as well, so we ask all of our athletes and spectators to please use the small side of the gym and the hallway shelves for your things and hangout area. We will have some boxes for seating on that side of the gym and that is also where the food tables will be. Also this year we will have a prize for "Best Dressed" so whoever dresses in the most pink and or creative for "Barbells for Boobs". Also don't for get to bring CASH, our raffle tickets are $1 a ticket, and I am telling you, you DON'T want to miss out on the AWESOME raffles. We have a variety of things, anything from gift certificates to some of Oak Harbor's best restaurants, beauty baskets, coffee baskets, yoga classes and even a CFOH basket with all the goods in it. Lastly if you signed up before the t-shirt deadline you will receive your shirt as you check in that morning at the table. Any questions please ask Coach Bri or Seasha. I can't wait to see you all there and hangout with our Fit Family for an great cause.

    Workout of the Day:

    1) Coach Led Warmup

    2) Take 15-20 Minutes to find a heavy set of 3 Front Squats

    3) 5 Rounds for time of
    50 Double unders
    10 Front Squats using 65% of todays heaviest

    4) Mobility/Stretching

    Competition Programming:

    1) Snatch - 1x5@ 65%, 2x3@ 70%, 2x3@ 75%, 1x2@ 80%

    2a) 5x5 Snatch Pulls using 90% of your 1RM
    2b) Back Squat - 1x7@ 60%, 1x5@ 65%, 1x5@ 70%, 3x3@ 75%

    3a) 3x60 Second Fwd Lean in the rings (lower the rings to about a fist distance from the floor and hold a plank)
    3b) 3x45 Second Side Plank Hold each side

    4) Mobility/Stretching

  • 10/19/2017

    Workout of the Day:

    1) Coach led Warm-up

    2) For time and total reps complete

    1000m Row
    then
    12 Minute AMRAP of
    10 HSPU
    15 Deadlifts using 50% of your 1RM
    20 Walking Lunges holding a 45/35lb plate overhead
    then
    1000m Row

    3) Not for time complete
    3x10 Ab wheel roll outs
    3x20 Situps


    4) Mobility/Stretching

    Competition Programming:

    Rest Day:


  • 10/18/207

    Workout of the Day:

    1) Coach led Warm-up

    2) Take 15-20 Minutes to find a heavy set of 3 Hang Power Snatches

    3) 7 Rounds for time of
    100m Run
    10 Over the bar burpees
    3 Hang Snatch (yes you are squatting with this) using 70% of todays heaviest weight

    Rest: 60 seconds between rounds
     
    4) Mobility/Stretching


    Competition Programming:

    1) Work up to a 3RM Power clean

    2) 5x2@ 75% Of above

    3) Take 10 Minutes to work on Handstand walks

    4) 5 Rounds for time of
    7 Strict HSPU
    14 DB Cleans 80/55 (7 each arm)
    21 Calorie Row

    5) Mobility/Stretching

  • 10/17/2017

    Workout of the Day:

    1) Coach led Warm-up

    2) 30 Minute AMRAP of
    800m Run
    50 Situps
    25 Pull-ups

    3) Not for time complete
    3x60 Sec Plank Hold
    3x45 Sec side plank each side

    4) Mobility/Stretching

    Competition Programming:

    1) Work up to a 5RM Power Snatch

    2) 5x3@ 75% of above

    3) 1xME Set of Ring MU
    then 5x3 Ring MU resting 30 seconds between sets of 3

    4) 12 Minute AMRAP of
    15 Pull-ups
    10 DB Snatch (5 each arm) 70/55
    5 DB OHS (switch arms each round) 70/55

    5a) 3x20 GHD Sit-ups
    5b) 3x10 Ab Wheel Rll outs

    6) Mobility/Stretching

  • 10/16/2017

    Just a reminder that we will be closed for the 10AM Class tomorrow. All other hours are normal, the only change being no 10AM Class.

    Workout of the Day:

    1) Coach Led Warm-up

    2) Take 15-20 Minutes to find a heavy set of 3 power cleans

    3) For time complete
    12 Clean and jerks using
    70% of todays heaviest
    20 Box Jumps 24/20
    9 Clean and jerks using 75%
    20 Box Jumps 24/20
    6 Clean and jerks using 80%
    20 Box Jumps 24/20
    3 Clean and Jerks using 85%
    20 Box Jumps 24/20

    4) Mobility/Stretching


    Competition Programming:

    1) Clean and Jerk - 1x5@ 65%, 2x3@ 70%, 2x3@ 75%, 1x2@ 80%

    2a) 5x5 Clean pulls using 90% of your 1RM
    2b) Front Squat - 2x5@ 70%, 2x5@ 75%

    3) 21-15-9 reps for time of
    Push Jerks 135/95
    T2B

    4) Mobility/Stretching


  • 10/14/2017

    Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

    Just like each and every hero workout, lets give it all you have on this hero WOD. Today we will be doing it as a partner WOD. 

    Workout of the Day:

    1) Coach led warm-up

    2) In teams of two complete the hero WOD “Riley”
    For time
    1.5 Mile Run
    150 Burpees
    1.5 Mile Run

    Notes:
    1. The runs will be done together. You can’t start the burpees till both get back from the first run.
    2. The Burpees will be synchronized burpees. Both people must have chest and thighs on the ground at the same time.
    3. If you have a vest and want to wear it, then go for it.

    3) Mobility/Stretching

    Competition Programming:

    Join the class for the team WOD.

  • 10/13/2017

    Just a reminder that in almost one week from today we will be hosting our 2nd annual Barbells for Boobs fundraiser. If you haven't signed up already it is not too late. The sign up sheet is by the board at the gym and the cost is $35.00. It goes towards a great cause and foundation and it will definitely be a great time. You do not have to be a member to participate so please invite family and friends. Our raffle prizes have been coming in and they will better than last years, and if you participated last year you know how awesome they were. So sign up this week and join us for one of our best events and fundraisers that we hold  all year. Also if you would like to join in on fundraising before the event here is our link to our team page for donations  https://fundraise.barbellsforboobs.org/team/136837   If you have any questions please message us or talk to Coach Bri.

    Workout of the Day:

    1) Coach Led Warmup

    2) Snatch 5-5-5-5-5-5 Reps AHAP. Find a Heavy weight and use it for all sets. If you have a 5RM it should be somewhere around 90-95% of it for all rounds. If no 5RM then work up to a heavy weight and use it for all sets.

    3) EMOM for 8 Minutes complete the snatch complex 1 Power Snatch + 2 OHS + 3 Snatch Balance using 80% of todays heaviest weight

    4) Not for time complete
    3x60sec plank
    3x20 Russian Twists AHAP

    Competition Programming:

    1) Find a 1RM Back Squat

    2) “Fran” with DB’s
    21-15-9 reps of
    DB Thrusters 50/35
    Pull-ups

    3a) 3x10 Strict T2B
    3b) 3x20 Russian Twists AHAP

    4) Mobility/Stretching

  • 10/12/2017

    Workout of the day:

    1) Coach led Warm-up

    2) 4xME set of strict HSPU + Kipping HSPU

    Notes: Complete a max effort set of strict HSPU and then without coming of the wall complete a max effort set of kipping HSPU. Rest as needed between rounds.

    3) 12 Minute AMRAP of
    50 Mountain Climbers
    7 Strict Pull-ups
    50 Ft Handstand Walk

    Notes: If you can not perform handstand walks then a 45 second hand stand hold is a good scale. also Shoulder touches are a good scale as well. Reach out to the coach for what might be good for you.

    4) Mobility/Stretching


    Competition Programming:

    Rest Day!!

  • 10/11/2017

    For next Monday the 16th we will be canceling the 10:00AM class. Every other class will be normal. Just want to give a heads up to this change. Keep kicking ass this week everyone!!!

    Workout of the Day:

    1) Coach led Warm-up

    2) For time complete
    150 Hang Cleans 75/55
    Starting at go complete 10 Push-ups and then repeat the 10 Pushups every 2:00

    Notes:
    To be clear these hang cleans are with a squat.
    At 3-2-1 go you will start with the 10 Pushups and then move into the hang cleans. At the 2:00, 4:00, 6:00 etc…. mark you will complete another 10 Pushups so on and so forth till the 150 Hang Cleans are complete.

    3) Not for time complete 3 rounds of
    10 Ab Wheel Rollouts
    20 2 count flutter kicks

    4) Mobility/Stretching


    Competition Programming:

    1) Find a 1RM Bench Press

    2) 12 Minute AMRAP of
    20 Deficit Push-ups
    50 Double Unders
    15 Push Presses 95/65
    50 Double Unders

    3a) 3x45 Second Hollow hold
    3b) 3x45 second L-sit in the rings

    4) Mobility/Stretching

  • 10/10/2017

    Nice job to everyone today. I saw lots of PR's on the Deadlift and also got to witness Toni face her fear of jumping and conquer ta 24 Inch Box Jump. Keep up the hard work everyone.

    Workout of the Day:

    1) Coach led Warm-up

    2) With a 18 minute running clock complete for total reps
    4:00 AMRAP of burpees
    then
    10 Minute AMRAP of
    100m Run
    50 Double unders
    then
    4:00 AMRAP of burpees

    3) Mobility/Stretching

    Competition Programming:

    1) Buy in - 3 Mile Cycle
    then
    “Bear Complex”
    5 Rounds For Load
    Complete 7 Unbroken Sets of this Complex:
    1 Power Clean
    1 Front Squat
    1 Push Press
    1 Back Squat
    1 Push Press
    Rest as needed between rounds. You must do the 7 sets each round unbroken. Do not put the bar down
    then
    Cash out - 3 mile cycle

    2) Mobility/Stretching

  • 10/9/2017

    Workout of the day:

    1) Coach Led Warm-up

    2) Dead lift 7-5-5-3-3-1-1-1-1-1

    3) EMOM for 10 Minutes complete
    Even Minutes - 15 KB Swings 70/53
    Odd Minutes - 12 Box Jumps 30/24

    4) Not for time complete
    3 Rounds of
    10 Strict T2B
    10 V-ups

    5) Mobility/Stretching

    Competition Programming:

    1) Find a 1RM Deadlift

    2) For time complete 21-15-9 reps of
    MU
    DB Snatches Alternating Arms 70/50

    3a) 3x20 GHD Sit-ups
    3b) 3x10 Ab wheel roll outs

     4) Mobility/Stretching

  • 10/7/2017

    Workout of the Day:

    1) Coach led warm-up

    2) In even numbered teams complete 4 rounds each of
    250m Row
    20 Wall Balls 30/20
    200m Run
    20 Push-ups
    3) Mobility/Stretching

    Competition Programming:

    1) Floor Press 5x3 using 165

    2) EMOM for 8 Minutes complete
    Even Minutes - 2 Push Presses using 165
    Odd Minutes - 45 sec plank hold

    3) Team WOD

    4) Mobility/Stretching

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