July 18, 2018

Wednesday

Check it out... Aug 4th we are going to host "31 Heroes" 
Get registered and raise $31 bucks to get a awesome shirt! 
31 Heroes Info Here!!!


Warm Up:
2 Rounds 
Run 200m
10 DB Thrusters (20/15#)
25 Sit Ups 


Strength:
Squat Cleans 😎
5-3-3-2-2  (get heavy)


WOD:
AMRAP in 15 min of:
10 Ring Dips 
10 Hang Squat Clean Thrusters (DB 35/25#)
Shuttle Sprint (100ft distances) (like we did Saturday) 


**Got any fun workout ideas for Saturdays??? Let Nikki know... partner wod or not... let's give it a whirl! 


July 17, 2018

Tuesday

How did those floor wipers go for ya yesterday!?
Remember flexibility is a learned skill... practice stretching everyday and you will get 
better at it... (Mind Blown)


Warm Up:
 200 Single Jumps 
2 Rounds 
16 Walking Lunges
16 GHD Sit Ups 
10 Overhead Squats (PVC)


Strength:
Back Squats 
10-8-8-5-5  Heavy


WOD:
2 Rounds 
Run 400m
10 OH Squats (115/75#)

Rest 1 Min 

30 Push Ups 
30 Pull Ups 
30 Burpees 

**Speaking of flexibility... Yoga/Mobility Thursday night 6pm! Try it! 

July 16, 2018

Monday

Hope everyone had a great weekend! 
Mark your calendars... Kickball Slip N' Slide party July 28th 10 am
Details to come... family and kids welcome! So fun! 

Warm Up:
Run 800m
2 Rounds 
10 Air Squats (hold 15/10# plate 2 sec 
pause at bottom)
10 Burpees 
10 Shoulder Press (strict 45/35#)


Skill:
Floor Wipers! 
3 Rounds 
10 No weight arms out to side
10 Holding DB's in the bench press position (35/25#)


WOD:
For Time:
Row 1000m
3 Rounds 
15 Deadlifts (155/105#)
12 Hang Power Cleans 
9 Jerks 
Row 1000m





July 14, 2018

Saturday!

See you all at 8am for a fun partner workout 

Made my the man... the myth.. the ledgers... Mr. Chris Courtney! 

😎😎 It’s gonna be great! 

July 13, 2018

Friday

Finally Friday! It may or may not be Friday the 13th 😸
Little cooler than last Friday! 


Warm Up:
Run 800m
12 Air Squats 
12 Push Press (45/35#)
12 Back Squats (45/35#)



WOD:
OPEN GYM  WOO HOO


Create a workout or pick one you missed this week! 

Practice a skill or lift

Go for a run! 

So many OPTIONS!!! 

July 12, 2018

Thursday

Yoga/Mobility 6pm

Warm Up:
Row 800m
2 Rounds 
10 Inch worms 
10 Wall Balls (14/10#)
5 Strict Pull Ups 


Strength/Skill:
Turkish Get Ups 
3-3-3-3 each arm 


WOD:
AMRAP in 15 min of:
Run 200m
15 Box Jumps (24/20")
15 DB Hang Clean and Jerk (35/25#)
30 Sit Ups 


July 11, 2018

Wednesday

How did your Broad Jump go yesterday??
Happy 7-11 Day... slurpees anyone??
Warm Up:
2 Rounds 
Run 400m
10 PCV Pass Thru's
10 OH Squats (pvc)
10 Snatch Balance (pvc)



Lifting Day!
Overhead Squat 
10-8-8-5-5-3-3

Squat Snatch 
8-8-5-5-3-3

Bench Press 
8-8-5-5-3-3

**Make Sure to do overhead squats before squat snatch please! 

**Yoga/Mobility Tomorrow night 6pm!