January 10, 2014

 Chipper Jones Friday!

100 Squats

90 Situps

80 Lunges

70 KB Swings (53#/35#)

60 Pushups

50 Box Jumps (24''/20'')

40 Alternating KB Snatches (35#/20#)

30 Toes-to-bar

20 Pistols

10 Burpees
5 Handstand Pushups 

I wish we had him in pinstripes!

January 9, 2014

150 mt climbers

50 jump squats

Max pullups

4 min time cap

4 Rounds

Tabata

Planks

Push Ups

Flutter Kicks

Wall Sit

January 8, 2014

20 minute AMRAP

5 Pull Ups
10 Handstand Push Ups
15 Turkish GetUps (53#/35#)
 


OH Squats
2-2-2

Strict Press
3-3-3

Bent Over Row

5-5-5

January 7th, 2014

50 Single-Double Unders
75 Wallballs
30 Clean and Jerks (95/65#)

During the Wallballs, every minute on the minute : 1 movement of Cindy
So for example:

Minute 1: 5 Pull Ups
Minute 2: 10 Push Ups
Minute 3: 15 Squats
Minute 4: 5 Pull Ups
Etc...


This one is brutal! Should be an exciting day!

January 6, 2014

Matthew

4 Rounds

5 Squat Cleans (135#/95#)
15 Push Press (135#/95#)
20 Box Jumps

2 minutes rest between rounds. Try and go faster each round!



To update people on a facebook post I made yesterday, if no one is signed up for a 6am class by 9pm the night before, there will be no 6am class. As for the night classes, we would appreciate signing up 2 hours prior, but I am not putting a lock on the classes. I think this will work better for everyone, sorry for any confusion I caused.

I also want to update people on our new referral program. If you get a friend to sign up at regular price, and they stick around for three months, you get half off of a months membership!

Last one! Due to lack of consistent interest, we are canceling yoga for the near future. If we have a big demand for it in the future, we will start it up again.

January 3, 2014

Max reps in 10 min

Kb clean and jerk 53/35

You can switch arms, but you can't let the kettlebell touch the ground the whole time!

1 rep max deadlift

1 rep max strict press



I want to update everyone on our new guest policy. Because our new members will be required to take our onramp program, guest classes will be limited to the first Saturday of every month. These classes will be free, so bring your friends and family!

January 2nd, 2014

Our first workout of the year is the hero WOD, JT

21-15-9

Hand Stand Push Ups

Ring Dips

Push Ups

We want to give you guys a quick update on our New Year's guarantee. We are offering our onramp program (starting Jan 6th) and a 2 month membership for $199. If you follow our plan and don't lose at least 1% body fat, we will give you your money back. If you have family or friends who are interested, this is a great way for them to improve their lives! 

Hope everyone had a safe and fun New Year's!