10.11.2017

Workout of the Day

3 min AMRAP

21 Overhead Squats (95/65)

21 Burpee Over the Erg

Max Calorie Row

-Rest 3:00-

3 min AMRAP

18 Overhead Squats (115/80)

18 Burpee Over the Erg 

Max Calorie Row

-Rest 3:00-

3 min AMRAP

15 Overhead Squats (135/95)

15 Burpee Over the Erg 

Max Calorie Row

-Rest 3:00-

3 min AMRAP

12 Overhead Squats (155/105)

12 Burpee Over the Erg

Max Calorie Row

10.10.2017

Workout of the Day 

A. 

Plank Hold

3xMAX

Overhead Hold

3xMAX

B. 

15 min AMRAP

15 Toes to Bar

12 Dumbbell or KB Reverse Lunges

9 Clean and Jerks (135/95)

10.9.2017

Holiday Hours Today!

Workout of the Day

“Fight Gone Bad”

3 Rounds

1:00 at each station:

Wallballs (20/14)

Sumo Deadlift High Pulls (75/55)

Box Jumps (20/20)

Push Press (75/55)

Calorie Row

Rest

10.8.2017

Thank you everyone for coming down to Weightlifting & Waffles! We hope you all had a great time!

Workout of the Day

A. 

Romanian Deadlift

4×8

B. 

4 Rounds Not For Time

15 Sit Ups

20 Superman Back Extensions

25 Flutter Kicks

30 Banded Good Mornings

10.7.2017

WEIGHTLIFTING & WAFFLES IS TODAY!

Drinks and Food Items are welcome. We will have waffles, bacon and eggs. Two Max Lifts beforehand. 

10.6.2017

Weightlifting & Waffles is TOMORROW! Don’t miss it!

Workout of the Day

A. 

Build to a 3RM Thruster

*Racks Allowed

B. 

2 Rounds For Time

400m Run

30 Thrusters (65/45)

10.5.2017

Workout of the Day

A. 

Back Squat

5×5

B. 

3 Rounds For Time

30 Hang Power Clean (115/75)

30 Wallballs (20/14)

300m Run

10.4.2017

Weightlifting & Waffles is THIS Saturday! Sign up by Thursday if you plan on attending!

Workout of the Day

For Time:

800m Run

THEN

5 Rounds

12 Chest to Bar Pull Ups

9 Squat Snatch (95/65)

6 Strict Handstand Push Ups

THEN

800m Run

10.3.2017

Weightlifting & Waffles is THIS Saturday at 9am! Be sure to sign up!

Workout of the Day

A. 

Deadlift

2×6

2×4

2×2

B. 

3 Rounds For Time

500m Row

12 Deadlifts (245/165)

15 Box Jumps (30/24)

10.2.2017

Weightlifting & Waffles is THIS Saturday! Sign up!

Workout of the Day

A. 

Waiters Walk

1x400m

*Switch arms every 100m

B. 

“Nate”

20 min AMRAP

2 Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings