01.21.2014

WARM-UP: Hit a set every 1:30: 5 @ 30% 4 @ 40% 3 @ 50% 2 @ 60% 1 @ 70% STRENGTH: DEAD LIFT:: 15:00 to find a 1RM (partner) WOD: 16 total 1:15 Rounds A1: 6 Box Jumps 6 Clean & Jerks 115/95# Double Unders for remainder of time A2: REST Post in comments […]

01.16.2014

REST DAY!!!!!!!!!!!!!!!!!!!! [slideshow]

01.15.2014

The Special Olympics Polar Plunge is on February 15th! We are getting a jumping team together tosupport a great cause! Information can be found on the flyers around the gym, or ask us!! WARM-UP: 3 Rounds: 5 Banded Pause Front Squats w/ empty bar 5 Db Press 5 Seated Box Jumps STRENGTH: 1.) Front Squat […]

01.14.2014

S.M.A.R.T. Goals meeting is tonight at 7:15! Come learn about making S.M.A.R.T. Goals, and how to achieve them! Bring paper to take notes along with specific personal/professional and fitness goals in mind! WARM-UP: 3 Rounds: 5/5 External Rotation 10 Banded Pull Aparts 5 Single Arm Rows STRENGTH: 1.)10:00 to find a Dead Lift 3RM 2.)E2M […]

01.13.2014

Happy Monday Everyone!! Start your week with a positive attitude and drive for strength in all areas in your life! Today we start a new On-Ramp program, a new 12pm class, and a class designated for Middle and High School students only at 3pm on MWF’s!! We are excited and eager to start these new […]

01.03.2014

Mark your calendars!!! Tuesday January 14th at 7:15pm, we will be having an all gym meeting!!!We will be discussing setting SMART goals for this year, and other gym related topics!!! DON’TMISS IT!!! [slideshow] WARM-UP: 3 Rounds: Cindy + OHS 5 Pulls Ups 10 Push Ups 15 Squats 7 OHS (Overhead Squats) w/ empty bar STRENGTH: […]

11.06.2013 [wednesday]

3 days in a row posting the WOD before noon!! {WIN!}…..you’re welcome! 😉   WARM-UP:  30 squats, 20 Push Ups, 20 Pass through, 20 Press behind the neck, 30 Overhead Squats with PVC WOD 1: AMRAP in 10:00 10 Thrusters 10 Burpees 50 Double Unders –Rest 10:00– WOD 2: AMRAP in 10:00 10 Deadlifts 10 […]