February 14, 2019

OPEN GYM 5:00am to 6:00pm

Contact us if you plan to drop-in.

ENDURANCE WOD

Instructor participated class @ 5:00am

Set intervals on rower for:

  • 250 m / :30 rest ; 500 m / :45 rest ; 750 m / 1:00 rest --  Perform this round at @ 20 strokes per minute

  • 250 m / :45 rest ; 500 m / 1:00 rest ; 750 m / 1:15 rest -- Perform this round at @ 22 strokes per minute

  • 250 m / 1:00 rest ; 500 m / 1:15 rest ; 750 m / 1:30 rest -- Perform this round at @ 24 strokes per minute

February 7, 2019

OPEN GYM 5:00am to 6:00pm

Contact us if you plan to drop-in.

ENDURANCE WOD

Instructor participated class @ 5:00am

3 Rounds for time:

  • 1:00 Beaded jump rope

  • 20 AmKBS

  • 1:00 Row

  • 20 Russian twist with KB

  • 1:00 Beaded jump rope

  • 20 Lunges with KB

  • 1:00 Bike

  • 20 Goblet squat

  • 1:00 Beaded jump rope

  • 20 Overhead press with KB (10 each arm)

January 31, 2019

5AM CLASS IS CANCELLED DUE TO EXTREMELY LOW TEMPS.

OPEN GYM 8:30am to 6:00pm

ENDURANCE

8 Rounds

  • 1:00 Bike

  • 1:00 Row

  • 1:00 Ski

  • 1:00 Rest

Choose a rep scheme that works for you; 15/12, 12/9, you should shoot for having between :15-:30 rest. Your score is the total of all calories on all the equipment for all 8 rounds.

Today’s score will have 3 separate scores, the total of the 4 rounds for each of the movements

January 30, 2019

DUE TO EXTREMELY COLD CONDITIONS AND THE SAFETY OF OUR MEMBERS WE ARE CLOSED TODAY.

Avoid leaving the house today. Enjoy your family. If you must go out, please be safe.

Check out our Home & Travel WODs if you must workout at home. Even in these conditions, monitor your workouts and stay hydrated!

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January 25, 2019

STRENGTH

Deadlift

4 - 4 - 4 - 4

Increasing load!

WOD

5 minutes of: Burpees

Rest 1 Min

5 minutes of: Russian KB Swings (1.75/1.25)

Rest 1 min

5 minutes of: 7 snatches, 75/55 & 7 elbow touch push-ups

Rest 1 min

5 minutes of: Rowing (calories)

Complete as many reps as possible at each 5-minute station. Record all 4 scores separately