October Challenges: Bring a Friend & OctoberBest

Bring a Friend Challenge

This Challenge will last for the entire month of October.  The way it works is as follows:

1) Bring as many DIFFERENT friends to the gym for a workout that you can.

2) You will get a $10 CREDIT off of your November membership fees for up to five different people – for […]

By |September 30th, 2014|Uncategorized|0 Comments|

Tuesday, Sept 30

Remember – on October 1st we will beginning 2 Challenges:  OctoberBest and Bring a Friend.  More details tomorrow night!

WOD for Tuesday:

4×1 Power Clean, Clean, Jerk @ 75% of clean

3RFT

Run 400M

20 Wallball 20/14

15 Ring Push ups

By |September 29th, 2014|Uncategorized|0 Comments|

Monday, Sept 29

The workout for Monday will include a movement that is new for a lot of you: “BTN SN PP” aka Behind the Neck, Snatch Grip, Push Press.  Don’t be skeeered!

BTN SN PP + OHS 5×1+2 @ 65% of Snatch

12 min AMRA:

30 Sledge strikes

10 OHS 95/63#

By |September 27th, 2014|Uncategorized|0 Comments|

Saturday Sept 27th

For time:

30 Calorie Row

30 Burpees

30 Hang Power Cleans (squat allowed) 135/93#

The “twist” on this workout will be announced at the gym.  See y’all in the morning!

By |September 26th, 2014|Uncategorized|0 Comments|

Friday Front Squats!

Front squats 5×2 @ 70%

10 Min AMRAP:

20 KB Swing 53/35#

20 Box Jumps 24/20″ (step-ups allowed)

By |September 25th, 2014|Uncategorized|0 Comments|

Rest Day, OctoberBest & Bring a Friend

1) If you missed a WOD from earlier this week, come in on Thursday and make it up during our normally scheduled WOD times: 0900, 1600, 1700 and 1800.  At 1900 we will have our regularly scheduled weightlifting group – all skill levels welcome.

2)  “OctoberBest” is coming – be prepared to get in your […]

By |September 24th, 2014|Uncategorized|0 Comments|

Wednesday, September 24

Power Clean + Push Press + Push Jerk 6×1 @ 75% of Clean

21-15-9

Wallballs 20/14#

Pullups

By |September 24th, 2014|Uncategorized|0 Comments|

And Fredericks Training Days

Tomorrow, Tuesday Sept. 23 we will be hosting the Andy Fredericks Training Days Honor WOD.
Andy Fredericks was killed while operating as a member of the Fire Department of New York, in response to the terrorist attacks of September 11th, 2001. Prior to his appointment to the FDNY, Andy began his career as a member […]

By |September 22nd, 2014|Uncategorized|0 Comments|

Monday, Sept 22

Squat 5×3 @ 75%

3 Rounds For Time:

400M run

20 Goblet Squats 53/35

20 Goblet Lunges (10 L/R)

By |September 20th, 2014|Uncategorized|0 Comments|

Eww, that’s Filthy!

No wait.  Not that.  We’re talking about the “Filthy Fifty” for Saturday, Sept. 20th

For time:

50 Box jumps 24/20″

50 Jumping Pull ups

50 KB Swings 53/35

50 Walking Lunges

50 Knees to Elbows

50 Push Press 45/33#

50 ABMat situps

50 Wallballs 20/14#

50 Burpees

50 Double Unders

PS:  Happy 50th Birthday, Magnus!

By |September 19th, 2014|Uncategorized|0 Comments|