“I’ve been screaming at the top of my lungs at my family, ‘Work out! Work out! Old age is coming!” – Cher HAPPY BIRTHDAY! ANOTHER YEAR STRONGER! “As You Were” 8 Burpee Box Overs (30/24″) 8 Power Cleans (135/93) 8 Toes to Bar + Knees to Elbow* 8 Front Squats (135/93) 8 Ring Dips ...Read More
Click here to register for the the 2014 Functional Fitness Games Strength WOD: Hang Snatch 3-3-3-3-3 @60% 1RM For Quality (15:00 cap) Main WOD: “The Challenge” 20 Chest-2Bar Pull-ups 30 Box Jumps (24/20″) 40 Sit-ups 40 Kettlebell Swings (53/35) 30 Ring Dips 20 Front Squats (135/93) 2 rounds Sell-out: 40 Burpees...Read More
Holiday Hours: 31 DEC will be 0515, 0900 & 1200; 01 JAN Closed; and 02 JAN will be normal hrs Strength WOD: Perform the following for quality (20 minute cap): Clean & Jerk Warm-up: 8, 6, 4 rep, gradual weight increase 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3+ reps @...Read More
Partner WOD “Till death do us part” 600m Run 50 Sit-ups 40 Wall-Ball Shots (20/14) 30 Kettlebell Swings (55/35) 20 Handstand Push-ups 100 Calories Rowed (50 each) 20 Chest-2-Bar Pull-ups 30 Burpees 40 Box Jumps (24/20″) 50 Double Unders 600m Run For Time Post team time to comments Compare...Read More
Partner WOD “Go For It!” Complete as many rounds as possible in 7 minutes of: 5 Squat Cleans (155/103) Max rep Box Jumps (30/24″) Rest 1 minute ..now as a team, perform as many Speed Skips as possible in 4 minutes Rest 1 minute Complete as many rounds as possible in...Read More
Strength WOD: Front Squat 1-rep max (25:00 time cap) Conditioning WOD: Partner up, and perform as many rounds and reps as possible in 12:00 of: Run 200m Max Burpee Box Overs (24/20″) Rest 1 minute, and switch Post max weight, and rounds/reps to commentsRead More
Partner WOD “Till death do us part” 600m Run 50 Sit-ups 40 Wall-Ball Shots (20/14) 30 Kettlebell Swings (55/35) 20 Handstand Push-ups 100 Calories Rowed (50 each) 20 Chest-2-Bar Pull-ups 30 Burpees 40 Box Jumps (24/20″) 50 Double Unders 600m Run For Time Post team time to comments Compare...Read More
Sorry for any inconvenience, but a few classes are cancelled this week due to a competition: Friday 1200, kids, and 1730 Saturday 0900 and Open Gym Strength WOD: Clean (20 minute cap) Warm-up 8, 6, 4, 2 gradually increasing weight, then 1 reps @ 70% 1RM 1 reps @ 80% 1RM 1 or more reps...Read More
Labor Day WOD’s 2013 Gym closed. All options are off-site. WOD 1: Meet at the sand volleyball courts at 71st & Riverside at 0730. Group run approx. 4 miles WOD 2: Meet at the sand volleyball courts at 71st & Riverside at 0900. Fun Team WOD to be announced once everyone arrives...Read More
