Bad Zombie
KIDS Class Starts this week Monday 330 ages 13 – 16 tuesday ages 8 – 12 WOD 1 . 6 . 19 ALSO fitness challenge starts January 21 AMRAP 20 5 Strict pull ups , ( scale with band , ring row , worlds smallest kip ) 10 Deadlift 155 / 105 15 situps Every […]
Kelly
January 3, 2020 5 Rounds 400m run 30 wall balls 30 box jumps
20 rep back squat
January 2 , 2020 A. 20 rep back squat ( we will do this every thursday in January… remember your load and add 5 – 10 lbs a week. ) B. AMRAP 10 10 – 20 – 30 – 40 – etc dubs 1 – 2 – 3 – 4 – etc rope climb
Happy New Year
We are closed today. Spend time with your families and write down your goals. 2 specific goals for fitness ( gain 5 lbs of muscle , lose 10lbs of fat ) , get 100 double unders in a row 1 specific nutrition goal ( eat 2 eggs and 1 cup of spinach every day for […]
2020 chipper
class times 530 , 830 , and noon. Open gym till 2 pm . Closed Wednesday. regular schedule thursday and friday Run 800m 20 pull ups 30 push ups 40 situps 50 squats 60 dubs 20 Clean and Jerks 135 / 85 60 dubs 50 squats 40 situps 30 push ups 20 pull ups 800m […]
Death by Day
Tuesday last class is 12pm . Wednesday we are closed. Thursday and Friday are regular schedule Death by : do 1 rep minute 1 , 2 reps minute 2 , keep going adding 1 rep until failure. Death by Power Snatch 95 / 65 Death by burpees
Dynamite Kid
Schedule : friday 530 am , 830 am , noon , 515 pm Dynamite Kid AMRAP 15 20 deadlifts 155 / 105 20 box jumps 20 HSPU ( scale with DB strict press ) or Push ups
Metal Gear Solid
Schedule today 830 am , noon and 515 pm only Friday schedule : 530 am , 830 , noon , and 515 pm Run 500m 27 thrusters 95/ 65 27 KBS run 400m 21 thrusters 21 KBS run 250 15 thrusters 15 KBS run 100m 9 thrusters 9 KBS
Christmas Day
5k run in the snow or spend time with your families and enjoy the day. Or both.
Team Christmas
830 Class only today due to christmas eve, after the morning workout. Spend time with your families and recharge. Wednesday – Closed Thursday : 830 am , noon , and 515 pm Friday 530 am , 830 , noon and 515 pm Share work anyway with 2 people AMRAP 25 50 calorie row 50 alternating […]