12.2.2017

Workout of the Day

A.

Overhead Squat

5×3 @33X1

B.

In Teams of Two

12 min AMRAP

6 Hang Squat Snatch (135/95)

12 Box Jumps (24/20)

12.1.2017

*25 days of burpees starts today! Rules are simple. Accumulate as many burpees as possible in the next 25 days. Burpees must be performed at the gym and burpees in a WOD do not count towards your total. You will be able to enter your score in the app.

Workout of the Day

A.

Clean & Jerk

3×3

Max Unbroken Toes to Bar

B.

“Heavy Cindy”

20 min AMRAP with a Vest (20/14)

5 Pull Ups

10 Push Ups

15 Air Squats

11.30.2017

Throwback Thursday!

March 28th, 2017

Workout of the Day

A. 

OH Lunges

3×20

B. 

Mainsite WOD 3.28.2017

For Time:

50 Medicine Ball Cleans (20/14)

25 Push Jerks (155/105)

50 Medicine Ball Cleans (20/14)

11.29.2017

Workout of the Day

A.

Strict Press

5×5

B.

18 min AMRAP

7 Burpees

7 Handstand Push Ups

7 CTB Pull Ups

100m Run

7 Burpees

7 Kettlebell Swings (55/35)

7 Box Jumps (30/24)

100m Run

11.28.2017

HAPPY BIRTHDAY HEIDI!

*We will begin our 25 days of burpees on Dec. 1st. The goal is to accumulate the most burpees by Dec. 25th. More details will be announced in class. Also, we will be adding some different movements and workouts in the coming weeks. This will include workouts prescribed with a weighted vest. For sanitary purposes we ask that you provide your own vest if you’d like to use one. It is not required but everyone is welcome to participate.

Workout of the Day

A.

7 min EMOM

3 Unbroken Bar Muscle Ups

B.

5 Rounds

1 Min AMRAP Wallballs (20/14)

1 Min AMRAP Cal Row

1 Min AMRAP HR Push Ups

1 Min Rest

11.26.2017

**Apparel Orders Due Today**

Workout of the Day

A.

Deadlift

Build to a 1RM

*Partner up

B.

15 min AMRAP

100m Run

2-4-6-8-10-12-14-etc

Kettlebell Swings (55/35)

11.25.2017

**Apparel Orders Due Tomorrow**

Workout of the Day

In Teams of Two

For Time:

Partner A 500m Row

Partner B 400m Run

-THEN SWITCH-

20-16-12-8-4

Power Clean (115/75)

Toes to Bar

-THEN-

Partner A 500m Row

Partner B 400m Run

-THEN SWITCH-

20-16-12-8-4

Push Jerk

Toes to Bar

-THEN-

Partner A 500m Row

Partner B 400m Run

-THEN SWITCH-

11.24.2017

**Apparel Orders Due Sunday**

Workout of the Day

A.

Bench Press

6×3

B.

15 min AMRAP

10 Power Snatch (75/55)

10 Overhead Squats (75/55)

10 Pull Ups

50 Double Unders

11.23.2017

Happy Thanksgiving! We would like to thank you all for your continued support throughout the past four years. It’s what allows us to provide a facility and community that we’ve all come to enjoy.

Now it’s Thanksgiving and I’m sure you all have different homes you need to visit throughout the day. Here are a few more.

Workout of the Day

For Time:

Angie’s House

20 Pull Ups

20 Push Ups

20 Sit Ups

20 Air Squats

-THEN-

Helen’s House

400m Run

21 Kettlebell Swings (55/35)

12 Pull Ups

-THEN-

Fran’s House

15 Thrusters (95/65)

-THEN-

Nancy’s House

400m Run

15 Overhead Squats (95/65)

-THEN-

Grace/Isabel’s House

20 Ground To Overhead (95/65)

-THEN-

Kelly’s House

400m Run

30 Box Jumps (24/20)

30 Wallballs (20/14)