August 20, 2018

Monday

Let's kick this Monday off with a BANG!!
Who here likes thrusters.... and maybe a few pull ups? 🙋

Warm Up:
Run 800m
15 Air Squats 
15 Burpees 
15 Sit Ups 



Strength:
Thrusters 
8-5-3-3-3


WOD:
Maybe you've heard of my friend....

"FRAN"
21-15-9 Reps for time of
Thrusters (95/65#)
Pull Ups 


WOO HOO Let's hit some record times today! 

August 18, 2018

Saturday

The weekend has arrived! 
Happy 8/18/18
That’s gotta be lucky! 


See you at 8am for...


Deck -O- Cards Workout! 
♦️ 
♥️ 
♠️ 
♣️

Get to class early to help pick out the movements! 

August 17, 2018

Friday

Open Gym Fridays! 
What will you do today??

Warm Up:
Run 800m
Bike 15 Calories
30 Second Handstand hold
45 Sec Plank Hold 


WOD:
Create a workout you want to try


Make up a workout you missed this month


Go for a run or practice a lift! Use this time to get better at something! 





**Saturday attendance has been low... and that's boring... get up tomorrow and workout with us at 8am... Start your weekend off right! 

August 16, 2018

Thursday

It's almost the weekend! 😎
Been a rough week?? Join us for yoga/mobility 
tonight 6pm to stretch it all out! 

Warm Up:
2 Rounds 
12 Slam Balls (15/10#)
12 Ring Push Ups 
12 Sumo DL High Pull (45/35#)


Strength:
Power Snatch Practice 
5-5-5-5


WOD:
For Time:
Run 1 Mile
50 Sit ups 
Row 1000m
50 GHD Sit Ups 

August 15, 2018

Wednesday

🎉Happy Birthday Ray! 🎊🎈
Hope it’s a awesome day!
Yoga/Mobility Tomorrow 6pm


Warm Up:
2 Rounds 
Bike 15 Cal
12 Jump Squats 
12 Burpee Broad Jumps 
12 Shoulder Press (db 25/15#)

Strength:
Push Press 
3-3-3-3

Jerk
3-3-3-3 
**warm up with some light sets of 5 or 8 that don't count as your first 3! 


WOD:
AMRAP in 13 Min of:
5 Power Cleans (205/135#)
10 Toes To bar 



August 14, 2018

Tuesday

Some sore legs from yesterdays Chipper??
Come in and move them to help soreness disappear :) 

Warm Up:
2 Rounds 
Row 400m
15 KB Swings (35/26#)
15 Push Press (45/35#)
15 GHD Sit Ups 


Strength:
Overhead Squats! 
8-5-5-3-3


WOD:
8 Rounds for time of:
8 Renegade Rows (35/25#)
25 Double Unders 





August 13, 2018

Monday

What's that you say... It's Chipper Monday.... YAY!!!


Warm Up:
Run 800m 
2 Rounds 
15 Air Squats 
15 Burpees 
5 Knee to elbow-toes to bar-pull ups 



WOD:
For time: (30 min cap)
100m Walking Lunges 
100 Push Ups 
100 Med Ball Cleans (20/14#)
100 Pull Ups 
100m Walking Lunges 

**Break up the middle part as you like.. or go straight thru...