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Friday 1.2.15 (Mike and Carm’s Wedding Day!)

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Hey all! The gym is closed today for Mike and Carm's wedding, with the exception of one class we will be having at 9:00am.
You will have the chance to "beat the bride and groom" at the workout "Jack", which means.....
Completing as many round as possible in 20 minutes of the following:
10 Push Presses (115 pounds for the males, 75 for the females)
10 Kettlebell Swings (55 pounds for the males, 35 for the females)
10 Box Jumps (24 inches for the males, 20 for the females)
Saturday we will be returning to our normally scheduled hours!

2015 01 01

Friday, 01.02.15

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PicShells

Congrats Mike and Carm!!!

The gym will be closed for Mike and Carm's wedding today, however they have invited those who want/are able to come in and do a workout with them at 9:00am. They have chosen to do the workout Jack.

"Jack"

Complete as many rounds as possible in 20 minutes of: 115/75 pound Push press, 10 reps 10 KB Swings, 1.5/1 pood 10 Box jumps, 24/20 inch box

2015 01 01

Thursday, 01.01.15

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Thursday the gym will be closed, however we will have open gym. The hours will be 10:00am to 12:00pm. During this time, you can hit up todays workout or do your own thing. After open gym hours we will be getting the gym ready for Mike and Carm's wedding along with some other general cleaning. If you are able to stick around and help out that would be awesome. If not we understand.

Amateur

Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Overhead Squat 2, 2, 2, 2, 2, 2 Push Press 3 RM

Conditioning

Complete as many rounds as possible in 12 minutes: Shin Hops – 5 reps Supine Ring PU – 10 reps

2014 12 31

Here’s to a Great 2015

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2014 12 31

Wednesday 12-31-14 (New Year’s Eve!)

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Hey guys - class will be going on as scheduled tonight. The rest of the gym is closed today, but if you want to come get some work in - I'll be there! A) Push press + push jerk + jerk - 1 set every 1:45 x 8 rounds. Increase as often and as much as your form allows! B) OHS - 3x5@75%, 1 set max effort at 65% (try to increase max effort set from 12/3) C) Partner WOD: *One partner holds a kettlebell (55/35) while the opposite partner works, switch as needed 60 cal row, 50 wall balls (20/14#), 40 burpees, 30 pull-ups, 20 pushups

2014 12 30

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