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  • 11/24/2018

    Workout of the Day:

    1) Coach Led Warm-up

    2) In two even numbered teams complete

    4 rounds each as a relay of
    1 Shuttle sprint
    20 Box Jumps 24/20
    8 Push presses 165/115

    Notes:
    This is to be done as a relay. When the first person finishes the shuttle sprint the next person starts. You can not move to the next station until the person in front of you has finished the prescribed reps. Each team member must complete 4 rounds.  The Push presses should be somewhat challenging. Scale the weight as necessary.

    3) mobility/stretching

  • 11/23/2018

    I hope everyone was able to have some family time this thanksgiving. Nice work today on that pre turkey workout. Tomorrow we have 2 classes, 1 at 0900 and the other at 1600. Look forward to seeing everyone!!!

    Workout of the day:

    1) Coach led warmup

    2) For time complete
    16,000m Row/Run/Ski

    Notes:
    In teams of two complete the prescribed number of meters. 1 partner works while the other rests.

     3) mobility/stretching

  • 11/22/2018

    Come join us for our pre-turkey dinner workout tomorrow at 0900. It will be fun, Im pretty sure anyway. Look forward to seeing you all!!!

    1) Coach led Warm-up

    2)  For Time:
    10 Burpees

    10 Burpees
    25 Push-Ups

    10 Burpees
    25 Push-Ups
    50 Lunges

    10 Burpees
    25 Push-Up
    50 Lunges
    100 Sit-Ups

    10 Burpees
    25 Push-Ups
    50 Lunges
    100 Sit-Ups
    150 Air Squats

    3) Mobility/Stretching

  • 11/21/2018

    Workout of the Day:

    1) Coach led Warm-up

    2) Complete 7 rounds for working time of

    8 Hang Power Cleans 135/95
    50 Double unders

    Rest 60 seconds Between rounds

    Notes:
    1. Scale for the DU is x2 singles
    2. To find working time subtract your rest time from your total time.
    3. These are meant to be intervals. If you feel you do not need the 60 sec rest go faster on the couplet!!!

    3) Mobility/Stretching

  • 11/20/2018

    Workout of the Day:

    1) Coach Led Warm Up

    2) EMOM for 5 Minutes complete 10 Pistols alternating legs.

    3) 5 Rounds for time of
    15 Weighted Step-ups with a Barbell in the front rack 95/65 to a 20/24 inch box alternating legs
    25 Sit-ups
    30 2 count mountain climbers

    Notes:
    1. When stepping up on the weighted step-ups make sure you extend all the way with the leg you are using before letting your other touch the box. If you can not do this then scale the weight.
    2. The mountain climbers are 2 count so Left Leg + Right Leg = 1 Rep

     
    4) Mobility/Stretching

  • 11/19/2018

    Thanks to all of you who came out Saturday for our football game. As usual it was tons of fun. Just a reminder about our hours this week Thursday (Thanksgiving) we will have just a 0900 class. Friday we will have 2 classes one at 9 and the other at 4. All other days are normal hours. Don't hesitate to reach out if you have any questions. 

    Workout of the Day:

    1) Coach Led Warm-up

    2) Every 45 seconds for 4:30 complete 3 Push Jerks using somewhere between 85-95% of your 3RM push jerk. If you do not have a 3RM find a heavy weight and use it for the effort.

    3) For time complete 21-15-9 reps of
    DB Push Press Left Arm 50/35
    DB Push Press Right Arm 50/35
    Pull-ups

    Notes:
    1. Scale the weight as necessary
    2. Scale for the Pull-ups is Jumping Pull-ups or ring rows.

    4) Mobility/Stretching

  • 11/16/2018

    Workout of the Day:

    1) Coach led warmup

    2) Take 10-15 minutes to work on Hand stand walks

    3) 10 Minute AMRAP of
    10 HSPU
    100m Run
    10 Air Squats

    4) mobility/stretching

  • 11/15/2018

    Nice work today on that lung burner, it was a tough one. Lets finish this week off strong and get in these next two day's. Also don't forget about our Turkey Bowl Saturday at Ft Nugent at 10:30, RAIN or SHINE we will be out playing a fun, friendly game of flag football, bring the whole family, it's always'a good time. 

    Thanksgiving Holiday hours will go as follows

    Monday, Tuesday, Wednesday, Regular hours.

    Thursday (Thanksgiving) 9:00 am only

    Friday we will be Closed for the 5:30, Open 9:00, Closed 10 am, Open 4:00 pm and closed the rest of the day. 

    Saturday normal hours!

    Workout of the Day:

    1) Coach led Warm-up

    2) Every 45 seconds for 4:30 complete 3 Power Snatches using somewhere between 85-95% of your 3RM power snatch. If you do not have a 3RM Power Snatch find a heavy feeling weight and use it for the effort.

    3) For time complete 27-21-15-9  reps of
    DB Snatch 50/35 alternating arms
    T2B

    4) Mobility/Stretching

  • 11/14/2018

    Workout of the day:

    1) Coach led Warm-up

    2) For total reps complete 3 rounds of
    3 Minutes of Burpees
    3 Minute Row for Calories
    2 minute Rest between rounds (rest is only between rounds and not between movements)

    Notes:
    1. If there are more folks than rowers start half on the burpees and half on the rowers.
    2. On the row 1 calorie equals 1 rep.
    3. The 2 minute rest is not optional. You should need it. If you don’t feel you do then you need to try harder. 



    3) Mobility/stretching

  • 11/13/2018

    Just a reminder that this Saturday the 17th we will be closed at the gym. Instead we will be taking our fitness outside for a friendly game of football. Come on down and meet us at Ft. Nugent Park at 10:30AM by the football field. Bring you family or a friend or two. It is always a good time. It is flag football so there is not a whole bunch of contact. 

    Workout of the day:

    1) Coach Led Warm Up

    2) 10 Rounds of
    10 Wall Balls 30/20 to a 10ft target
    10 Box jumps 30/24
    10 V-ups

    Notes: I want jumping not step ups so scale the height of the box as needed. Both Men and Women will be tossing to the 10 foot target so scale the weight of the Med Ball a needed. 

    3) Mobility/Stretching

  • 11/12/2018

    Thanks to all you veterans present and past for serving this fine country. Your dedication and hard work does not go unnoticed. Today we will tackle a hero WOD. Give it your all. It will be tough but it will be worth it. 

    In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

    1) Coach Led Warm-up

    2) “DT"
    Five rounds for time of:


    155/110 pound Deadlift, 12 reps


    155/110 pound Hang power clean, 9 reps


    155/110 pound Push jerk, 6 reps

    3) Mobility/Stretching

  • 11/10/2018


    Just a reminder that we will not hold a 10:00 class tomorrow. We will have our normal 9:00 class and then following, a mobility clinic. We look forward to seeing you all tomorrow morning and don't miss out on the clinic. It's going to be good and I fell confident saying we could all use a little mobility in our ives.

    Workout of the Day:

    1) Coach Led Warm-up

    2) In teams of 2 complete a 25 minute AMRAP of
    200m Med Ball Run 20/15
    20 KB Swings 53/35
    50 Double Unders

    Notes:
    One person works while the other rests. Each person must complete a round for the round to count. Each Partner can do the round straight through or break up the movements as needed. As long as only one person is working at a time and each person completes a full round for it to count.

    3) mobility/stretching

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