Saturday, September 24, 2016

Happy Birthday wishes to Daniel M. and Patrick D., two great guys that we are happy to have as part of our fitness world.

Friday, September 23, 2016

Saturday, September 24, 2016

Join us this morning at 9 a.m. for a Free "Trial" workout!!
Please arrive 10 minutes early to meet the coaches!!


Arm/Leg Swings
250m Run
2 rounds of:
20 Box Step-ups
15 Ab-mat Sit-ups

WOD
Conditioning
5 rounds of:
3:00 to complete:
200m Run
15 Box Jumps/Step-ups
Max Ab-mat Sit-ups with remaining time
Rest 2:00 between rounds
POST # OF SIT-UPS EACH ROUND
Rx+ = max T2B’s with remaining time

PMOD
Weightlifting
1 Power Clean + 1 Push Jerk
Work up to a moderately heavy weight

Thursday, September 22, 2016

Friday, September 23, 2016

 Join us on October 12th for our Barbell for Boobs fundraiser! 
 
Please considering donating to one of our team members or starting your own fundraising page. If you or someone you know has been affected by cancer please join us in the fight to save lives.

All the info can be accessed by going here https://fundraise.barbellsforboobs.org/fundraise/team?ftid=87797 or clicking on the link to the left!


Join us on October 12th for our Barbell for Boobs fundraiser! 


Please consider buying some raffle tickets or better yet, take an envelope and sell them to your family, friends and co-workers.


Arm/leg Swings
250m Run
2 Rounds of:
10 Kipping Glides
15 DB Press
20 Box Dips

MOD (15:00 cap)
Handstand Practice
Wall Wallks, Holds, Kipping, Strict, Freestanding, etc.

WOD
Conditioning
For time:
400m Run
15 HSPU's
400m Run
20 Ring Dips (or 60 Box Dips)
400m Run
25 Push Ups
*scale HSPU to 30 Shoulder Touches or 30 Push Press

Rx+ =
400m Run
25 Handstand Push-ups
400m Run
25 Ring Dips
400m Run
25 Push Jerks 135/93#