(910) 612-2203

March 23, 2020

Todays Schedule: 6am WOD, 8am BOOTCAMP WOD, 9am WOD, 530 SPIN, 530 WOD, 630 WOD

Please make sure to sign up (class is capped at 10).

Please do not share equipment and clean your equipment thoroughly after use.

 

“Spend the first 20 min of class building up to the heaviest load of Thrusters then break bars back down                                                           

“4th Down”
AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings
21 Thrusters
Rest 4 Minutes
AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swings
15 Thrusters
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings
9 Thrusters “

“4th Down”
AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings (53/35)
21 Thrusters (75/55)
Rest 4 Minutes
AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swings (53/35)
15 Thrusters (95/65)
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings (53/35)
9 Thrusters (115/85)”

““4th Down”
AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings (53/35)
21 Thrusters (75/55)
Rest 4 Minutes
AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swings (53/35)
15 Thrusters (95/65)
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings (53/35)
9 Thrusters (115/85)”

Tabata Bootcamp 20 seconds on / 10 seconds off

Burpees

KBS

Reverse Lunges

Mountain Climbers

Wallballs

Dumbbell Chest Press (floor)

Jumping Squats or Air Squats

Russian Twists

Repeat 4 x

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March 21, 2020

Athlete Matt Cornwell

Saturday WOD at 830am (Limit is 10, sign up in advance)

SPIN at 7am

 

For Time:  1000m Row or 800m Run, 50 burpees, 50 air squats, 50 hollow rocks, 50 push-ups, 1000m Row or 800m Run

HOW: Must complete in order. One partner works while the other rests. Partners can alternate reps or one partner can finish a number of reps while the other rests.

For Time:  1000m Row or 800m Run, 50 burpees, 50 air squats, 50 hollow rocks, 50 push-ups, 1000m Row or 800m Run

HOW: Must complete in order. One partner works while the other rests. Partners can alternate reps or one partner can finish a number of reps while the other rests.

For Time:  1000m Row or 800m Run, 50 burpees, 50 air squats, 50 hollow rocks, 50 push-ups, 1000m Row or 800m Run

HOW: Must complete in order. One partner works while the other rests. Partners can alternate reps or one partner can finish a number of reps while the other rests.

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March 20, 2020

Athlete Courtney Schmidt

Everyone should have their own equipment for this workout. No sharing barbells or med balls please.

Remember to sign up for class and open gym times as we continue to follow the CDC guidelines and keep the number of athletes working out at a time to 10.

Todays Schedule: 6am WOD, 8am Bootcamp WOD, 9am WOD, Open Gym 430 to 630pm

““Walmart”
Teams of 3
AMRAP 30:
12/9 Calorie Assault Bike
10 Medicine Ball Squat Jumps (30/20)
5 Power Clean and Jerks
1st 6 Rounds: empty barbell
2nd 6 Rounds: add weight
3rd 6 Rounds: add weight
4th 6 Rounds: add weight”

““Walmart”
Teams of 3
AMRAP 30:
12/9 Calorie Assault Bike
10 Medicine Ball Squat Jumps (30/20)
5 Power Clean and Jerks
1st 6 Rounds: 75/55
2nd 6 Rounds: 95/65
3rd 6 Rounds: 115/85
4th 6 Rounds: 135/95”

““Walmart”
Teams of 3
AMRAP 30:
12/9 Calorie Assault Bike
10 Medicine Ball Squat Jumps (30/20)
5 Power Clean and Jerks
1st 6 Rounds: 95/65
2nd 6 Rounds: 115/85
3rd 6 Rounds: 135/95
4th 6 Rounds: 155/105
“

Run 800 Meters or Row 1000 Meters

21 Jumping Squats/21 Plank to Shoulder Tap to Mountain Climber to Jump/21 Plate Ground to Overhead

Run 800 Meters or Row 1000 Meters

15 Jumping Squats/15 Plank to Shoulder Tap to Mountain Climber to Jump/15 Plate Ground to Overhead

Run 800 Meters or Row 1000 Meters

9 Jumping Squats/9 Plank to Shoulder Tap to Mountain Climber to Jump/9 Plate Ground to Overhead

Optional Run 800 Meters or Row 1000 Meters to make 2 Miles!

 

 

 

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March 19, 2020

Athlete Joe Dowling

Thursdays Schedule: 6am WOD, 9am WOD, Open Gym from 530 to 7pm

Remember we are limited to 10 people in a class or open gym at a time. Sign up to secure your spot.

 

“Build to Heavy Set of 5 Deadlifts (Feb 25th and March 9)                  

“Power Bar”
AMRAP 12:
9 Hang Power Cleans
12 Push-ups
15 Deadlifts “

“Build to Heavy Set of 5 Deadlifts (Feb 25th and March 9)                  

“Power Bar”
AMRAP 12:
9 Hang Power Cleans (115/85)
12 Push-ups
15 Deadlifts (115/85)”

“Build to Heavy Set of 5 Deadlifts (Feb 25th and March 9)                  

“Power Bar”
AMRAP 12:
9 Hang Power Cleans (135/95)
12 Push-ups
15 Deadlifts (135/95)”

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March 18, 2020

Back when we could arm wrestle. Athletes Doug Hawkins and Anna Anderson

Wednesday Schedule: 6am WOD, 8am Bootcamp WOD, 9am WOD, 530pm Wodfathers WOD, 630pm WOD.

Remember we are limited to 10 per class so sign up to reserve your spot. If you are flexible come to a class time that isn’t normally as full. Like 630pm.

“5 Rounds, 20:00 cap
10 Pull-ups
20/15 Calorie Row
30 Wallballs “

“5 Rounds, 20:00 cap
10 Pull-ups
20/15 Calorie Row
30 Wallballs (20/14)”

“5 Rounds, 20:00 cap
10 Pull-ups
20/15 Calorie Row
30 Wallballs (20/14)”

For Time: Can do in a team of 2 or Solo, but don’t share equipment if in a team!

400m Med Ball Carry Run/40 Push Ups/40Wallballs/40 Med Ball Sit-ups

300m Med Ball Carry Run/30 Push Ups/30 Wallballs/30 Med Ball Sit-ups

200m Med Ball Carry Run/20 Push Ups/20 Wallballs/20 Med Ball Sit-Ups

100m Med Ball Carry Run/10 Push Ups/10 Wallballs/10 Med Ball Sit Ups

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Happy St Pattys Day

WEAR GREEN! GREEN EYES DONT COUNT!!!

Todays Schedule: 6am WOD, 8am SPIN, 9am WOD, 530pm WOD, 630pm WOD

Hey  Guys,

Just to update you on the latest CDC recommendations. They are now asking us to keep classes to 10 or less. We will continue to remain open for now and accommodate our athletes the best way possible while also following the guidelines thrown at us. That being said, we will cap the class size to 10 athletes. If we get into a situation where one class size is overflowing we will then turn it into two 30 min classes during that time so as to meet the guidelines and accommodate our athletes. Please make sure to sign up for class and remember it will be capped at 10 for now. We will also eliminate open gym times during class times so as to keep the attendance under control. Please stay positive and try to get your workouts in whether they are at home or at the gym. This will help us all to stay not only healthy, but sane as well!

Thank you,

Karen Jones

 

 

Build to Heavy Complex:
1 Pausing Back Squat (3 Seconds)
1 Back Squat

“Step Aerobics”
3 Rounds For Time:
30 Burpees
20 Single Dumbbell Box Step-ups
750 Meter Row

Build to Heavy Complex:
1 Pausing Back Squat (3 Seconds)
1 Back Squat

“Step Aerobics”
3 Rounds For Time:
20 Burpees
20 Single Dumbbell Box Step-ups
750 Meter Row
Dumbbell: 50/35
Box: 24/20

“Build to Heavy Complex:
1 Pausing Back Squat (3 Seconds)
1 Back Squat

“Step Aerobics”
3 Rounds For Time:
20 Burpees
20 Single Dumbbell Box Step-ups
750 Meter Row
Dumbbell: 50/35
Box: 24/20”

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