WOD for Friday February 12th:

February 13th

In House Couples Challenge

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WORKOUT OF THE DAY
STRENGTH:
Back Squat
5-5-5+
WOD:
Fitness
Performance
3 Rounds
10 Wall Ball
10 Candlesticks
5 Minute Rest
3 Rounds
10 Goblet Squats
10 Tuck Crunches
5 Minute Rest
3 Rounds
10 Cal Row
10 Burpee
3 Rounds
10 Thrusters 95/65
10 C2B Pull Up
5 Minute Rest
3 Rounds
10 Front Squat 115/75
10 T2B
5 Minute Rest
3 Rounds
10 Cal Air Bike
10 Burpee

 

Thought for the Day:

“Happiness resides not in possessions, and not in gold, happiness dwells in the soul.” –Democritus

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WOD for Thursday February 11th:

February 13th

In House Couples Challenge

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WORKOUT OF THE DAY
STRENGTH:
Bench
5-5-5+
WOD:
Fitness
Performance
15 Min AMRAP
Ascending Ladder (1+1, 2+2 etc)
Push Ups
Box Jump Step Down or Step Ups
15 Min AMRAP
Ascending Ladder (1+1, 2+2 etc)
Ring Dips
Air Bike Cals

 

Thought for the Day:

Hope is like the sun, which, as we journey toward it, casts the shadow of our burden behind us. ~ Samuel Smiles

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WOD for Wednesday February 10th:

February 13th

In House Couples Challenge

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WORKOUT OF THE DAY
STRENGTH:
4 Sets
8-10 Split Squats each leg
1 Min Rest Between
None
WOD:
Fitness
Performance
5 Rounds
10 Candlestick
20 Shoulder Bridge
2 Lengths Farmer Carry
4 Rounds
2 Minutes
5 Power Clean 70%
10 Swings
30 Double Under
Max Cal Row
Rest 10 Minutes
All out effort, log cals each round

 

Thought for the Day:

A man must be big enough to admit his mistakes, smart enough to profit from them, and strong enough to correct them. ~ John C. Maxwell

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WOD for Tuesday February 9th:

President’s Day Schedule

9:30 Class

10:30-Noon Open Gym

Noon Class

3:30 Kids Class

4:30 Class

All other class times canceled

 

WORKOUT OF THE DAY
STRENGTH:
Deadlift
5 5 5+
WOD:
Fitness
Performance
10 Pull Ups
21 DB Thrusters
10 Pull Ups
15 DB Thruster
10 Pull Ups
9 DB Thrusters
10 Hollow Rocks
15 DB Thruster
10 Hollow Rocks
21 DB Thrusters
10 Hollow Rocks
15 Cal Air Bike
15 G2OH 135/95
15 Cal Air Bike
15 G2OH 135/95
15 Cal Air Bike

 

Thought for the Day:

It is a mistake to suppose that men succeed through success; they much oftener succeed through failures. Precept, study, advice, and example could never have taught them so well as failure has done. ~ Samuel Smiles

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WOD for Monday February 7th:

Crossroads FB POST PDF

Strength

PRESS

5-5-5+

WOD

Chipper:

1000m Row

90 DU/90 Jumping Jacks

80 KB Swings/80 Mtn. Climbers

70 Squats

60 Situps

50 DB Snatch/50 BW Good Mornings

40 Burpees

30 Goblet Squats

20 Cal AB

10 HS Shoulder Taps Each Hand/10 SA DB P. Press Each Arm

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WOD for Friday February 5th:

FUEL FOR FIRE

Case Pre-Orders

Get Orders in THIS WEEK!!

 

February 13th

In House Couples Challenge

Sign up on the Whiteboard

WORKOUT OF THE DAY
STRENGTH:
4 Sets
15 Banded Pull Throughs
:60 Plank
Rest 2 Minutes
4 Sets
20 Banded Pull Throughs
:60 Face Down Chinese Plank
Rest 2 Minutes
WOD:
Fitness
Performance
6 Rounds
1 Minute Each
Air Squat to Ball
Burpees
Row
Rest
The Ghost
6 Rounds
1 Minute Each
Row
Burpees
Double Unders
Rest

 

Thought for the Day:

“Happiness is not something ready made. It comes from your own actions.” –Dalai Lama

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WOD for Thursday February 4th:

SAVE THE DATE

February 13th

In House Couples Challenge

Sign up on the Whiteboard

 

WORKOUT OF THE DAY
STRENGTH:
Every 2 Minutes for 16 Minutes
2 Power Clean + Power Jerks
4 Rounds Not For Time
3 Skin the Cats
:30-:45 L Sit
40-50 Unbroken Double Unders
WOD:
Fitness
Performance
21 Minute EMOM
1 20 Walking Lunges
2 10 Box Jump Step Down
3 20 Alt Single Arm Swings
21 Minute EMOM
1 12 Walking Lunges 53/35
2 14 Box Jump Overs
3 6 KB Snatch each arm 53/35

 

Thought for the Day:

Care about people’s approval and you will be their prisoner. ~ Lao Tzu

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WOD for Wednesday February 3rd:

FUEL FOR FIRE

Case Pre-Orders

Get Orders in THIS WEEK!!

 

WORKOUT OF THE DAY
STRENGTH:
4 Sets
6-8 Floor PRess
6-8 Hamstring Drops
Alternate with Partner
None
WOD:
Fitness
Performance
4 Rounds each
1 Min Max Cal Air Bike
1 Min Max Push Ups
3 Minutes Rest
Lynne
5 Rounds Not For Time
Max Reps
Bodyweight Bench Press (or 75%)
Strict Pull Ups

 

Thought for the Day:

And in the end, it’s not the years in your life that count. It’s the life in your years. ~ Abraham Lincoln

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WOD for Tuesday February 2nd:

SAVE THE DATE

February 13th

In House Couples Challenge

Sign up on the Whiteboard

 

WORKOUT OF THE DAY
STRENGTH:
Every 2 Minutes for 12 Minutes
2 Power Snatch

10 Minutes Kipping Skill Work & Ring Supports
Every 2 Minutes for 12 Minutes
2 Snatch

10 Minutes Muscle Up Skill Work
WOD:
Fitness
Performance
100 Mtn Climbers
25 Wall Ball
5 Man Makers
20 Wall Ball
4 Man Makers
15 Wall Ball
3 Man Makers
10 Wall Ball
2 Man Makers
5 Wall Ball
1 Man Makers
100 Mtn Climbers
50 Double Under
25 Wall Ball
5 Muscle Up
20 Wall Ball
4 Muscle Up
15 Wall Ball
3 Muscle Up
10 Wall Ball
2 Muscle Up
5 Wall Ball
1 Muscle Up
50 Double Unders

 

Thought for the Day:

Recipe for success: Study while others are sleeping; work while others are loafing; prepare while others are playing; and dream while others are wishing. ~ William A. Ward

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WOD for Monday February 1st:

WORKOUT OF THE DAY
STRENGTH:
4 Sets
8 Batwings with 2 second pause
:30-:60 Accumulated Hollow Hold
Rest 2 Minutes
WOD:
Fitness
Performance
8 Min AMRAP
8 Ring Rows
10 V Up
12 Box Jump Step Down
Rest until 12 Minutes
8 Min AMRAP
10 Goblet Squats
10 HR Push Ups
8 Min AMRAP
7 Back Squat @ 60%
7 C2B Pull Up
Rest until 12 Minutes
8 MIn AMRAP
2 Rope Climbs
8 T2B
12 Box Jump Step Down

 

Thought for the Day:

Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.

Thomas A. Edison

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