WOD for Friday December 2nd:

HOODIE AND SWEAT ORDERS DUE TODAY!

CLICK HERE TO ORDER

WORKOUT OF THE DAY
STRENGTH:
E2M for 20 min
3 Front Squat- Ascending
Build to heavy single Front Squat (20 min)
WOD:
Fitness
Performance
10 min Cindy
10 min Max Cal. Row
“Ryan”
5RFT
7 MU
21 Burpees
Cashout: 5 Rounds
5 Around the worlds (tuck) + 10 Tuck Crunches

Good Reading for the Week

Ways to Maintain Healthy Joints

 

Thought of the Day:

“We talk a lot about hope, helping, and teamwork. Our whole message is that we are more powerful together.” –Victoria Osteen

 

 

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WOD for Thursday December 1st:

HOODIE AND SWEAT ORDER DUE FRIDAY!

CLICK HERE TO ORDER

 

WORKOUT OF THE DAY
STRENGTH:
6 sets: 5 Strict Press
+ :30-:45 Hollow Hold
Rest 2 min
Strict Press:
Set 1: 5 @ 65%
Set 2: 5 @ 70%
Set 3: 5 @ 75%
Sets 4-8: 3 @ 85-90%
Set 9: 10 @ 70%
Rest 2 min b/t
WOD:
Fitness
Performance
15 min AMRAP:
15 KBS (fit=rus)
15 Tuck Crunches
1 Length Waiters Walk/side (perf = 53/35)

Good Reading for the Week

Ways to Maintain Healthy Joints

 

Thought of the Day:

“Put your heart, mind, and soul into even your smallest acts. This is the secret of success.” –Swami Sivananda

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WOD for Wednesday November 30th:

WORKOUT OF THE DAY
STRENGTH:
E2M for 6m:
2 High Hang Power Snatch
E2M for 6m:
2 Hang Power Snatch
E2M for 6m:
2 Power Snatch
E2M for 20 minutes:
1 Snatch, building to a 1RM
WOD:
Fitness
Performance
30-20-10
Barbell Back Squat
Burpee
30-20-10
Overhead Squat (95/65)
AirBike Cals

Good Reading for the Week

Ways to Maintain Healthy Joints

 

Thought of the Day:

One finds limits by pushing them.” -Herbert Simon
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WOD for Tuesday November 29th:

HOODIE AND SWEAT ORDER DUE FRIDAY!

CLICK HERE TO ORDER

WORKOUT OF THE DAY
STRENGTH:
Warm Up
Warm Up
WOD:
Fitness
Performance
“Fight Gone Bad”
Three rounds of:
Wallball (20/14)
Sumo deadlift high-pull (75/55)
Box Jump (20/16)
Push-press (75/55)
Row (Calories)
1min@ Each Station for max reps. Rest 1min. Between rounds.

Good Reading for the Week

Ways to Maintain Healthy Joints

 

Thought of the Day:

“Focus on the journey, not the destination. Joy is found not in finishing an activity but in doing it.” –Greg Anderson

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WOD for Monday November 28th:

WORKOUT OF THE DAY
STRENGTH:
10-8-6-4-2
Banded Pullups, using lighter bands on each set. Good time to attempt a strict pullup
6 Sets:
3 Weighted Pullup
w/3s Pause @Top
WOD:
Fitness
Performance
3 RFT:
20 Kettlebell Swing
15 No Pushup Burpee
-Rest 3 MIN-
3 RFT:
20 DB Thruster
15 H.R. Pushups
3 Rounds for Time:
10 Power Clean (135/95)
10 HSPU
-REST 3 MIN-
3 Rounds for Time:
10 Front Squat
10 Bar-Facing Burpees

Good Reading for the Week

Ways to Maintain Healthy Joints

 

Thought of the Day:

“Time and health are two precious assets that we don’t recognize and appreciate until they have been depleted.”- Denis Waitley

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WOD for Friday November 25th:

WORKOUT OF THE DAY
STRENGTH:
E2M for 14min:
3 Deadlift building to a Heavy Triple.
E2M for 14min:
3 Deadlift building to a Heavy Triple.
WOD:
Fitness
Performance
5 Rounds:
400m Run
10 Plate Clean
15 Tuck Crunch
3 Rounds
400m Sprint
10 DL @ 65% of last triple
20 T2B
400m Sprint
-REST 4 MIN-

Good Reading for the Week

Trust the Process

 

Thought of the Day:

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

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WOD for Wednesday November 23rd:

HOLIDAY HOURS

Wednesday 11/23 CLOSING at 6:30pm

Thursday 11/24 – CLOSED

Friday 11/25 OPEN at 9:30

WORKOUT OF THE DAY
STRENGTH:
Warm Up
Warm Up
WOD:
Fitness
Performance
“12 Days of Thankfulness”
1 10/8 cal. Airbike
2 KB or DB Goblet Squat
3 Dumbbell Push Press
4 H.R. Burpees
5 Renegade Rows
6 Pull Ups/Ring Rows
7 Russian KB Swings
8 Cal. Row
9 Candlesticks
10 DB Front Rack Lunges
11 H.R. Pushups
12 DB Thrusters
“12 Days of Thankfulness”
1 250 Meter Row
2 Muscle-Ups
3 DB Thrusters (40/25 lbs)
4 Burpee BJ (24″/20″)
5 Strict Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Am. KB Swings (32/24 kg)
8 SA DB Snatch (4/arm)
9 Toes to Bar
10 DB Walking Lunge (40/25)
11 Ring Dips
12 Man-Makers (40/25)

Good Reading for the Week

Trust the Process

 

Thought of the Day:

Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend. Melody Beattie

 

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WOD for Tuesday November 22nd:

HOLIDAY HOURS

Wednesday 11/23 CLOSING at 6:30pm

Thursday 11/24 – CLOSED

Friday 11/25 OPEN at 9:30

WORKOUT OF THE DAY
STRENGTH:
Zercher Squat 5x5
Zercher Squat 5x5
WOD:
Fitness
Performance
21 Min. EMOM:
a. 20 KB Swings
b. 16 Russian StepUps
c. 12 H.R. Pushups
21 Min. EMOM:
a. 15 BJ Overs
b. 12 KB Snatch
c. 1 Rope Climb + 10 Pushups

Good Reading for the Week

Trust the Process

 

Thought of the Day:

“A person has two hands, one for helping himself, and one for helping others.” -Unknown

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WOD for Monday November 21st:

HOLIDAY HOURS

Wednesday 11/23 CLOSING at 6:30pm

Thursday 11/24 – CLOSED

Friday 11/25 OPEN at 9:30

WORKOUT OF THE DAY
STRENGTH:
4 Sets:
8 S.A. Seated DB Press/arm @2111
15 Tuck Crunches
2min. rest
HSPU Density Test:
:90 Max/:30 Rest
:60 Max/:30 Rest
:30 Max
Then-
1,2,3,4,5,6,7,8,9,10
Hollow Rocks
Tuck Crunches
WOD:
Fitness
Performance
21-15-9-15-21
Burpee
Wall Ball
PullUp
21-15-9
Burpee over Bar
Thruster (95/65)
C2B Pullups

Good Reading for the Week

Trust the Process

 

Thought of the Day:

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

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WOD for Friday November 18th:

WORKOUT OF THE DAY
STRENGTH:
5 Sets:
10 Sphinx Pushups
:30 Hollow Hold or Tuck Hold
5 Sets:
5 Pausing Ring Dips
(2-sec. Pause @ bottom, load if able)
:30 Hollow Hold
Rest 2min
WOD:
Fitness
Performance
1000m Row, then:
5 Rounds of:
20 S.A. DB Thrusters
10 Pushups
1000m Row, then:
5 Rounds of:
20 Wall Ball
15 Pushups

Good Reading for the Week

Stress: Good, Bad Indifferent

Ways to Reduce Shoulder Pain when you Squat

 

Thought of the Day:

“If you are not willing to risk the unusual, you will have to settle for the ordinary.”-Jim Rohn

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