Dec. 1, 2016

Warm Up: Airdyne & Row 

Mobility/Foam Roll

WOD (no clock): 
Can split the reps into rounds if needed:
60 Walking Lunges 
60 KB Russian Swings 
60 Sit Ups 
60 Ring Rows 
60 Pendlay Rows

Nov. 30, 2016

Warm Up: Row, Squats, Push Ups 

Mobility/Foam Roll

Strength: Back Squat 

WOD 
5 rounds: 
300 m Row 
7 C2B 
14 Wall Balls 
rest 60 seconds between rounds

Nov. 29, 2016

Mobility/Foam Roll 

Single Leg Deadlift 
Spiderman w/elbow touch 
Sit Ups & Squats 

Barbell drills 

WOD:
3 rounds: 
800 M Row 
10 KB or DB Deadlifts (2/1.5)
10 KB or DB Front Rack Walking Lunge 
10 KB or DB Deadlifts 

Nov. 28, 2016

Warm Up: Row & Airdyne 

Mobility/Foam Roll 

Clean Drills w/barbell 
Jerk Drills w/barbell 

Strength: 
Clean & Jerk 
Front Squat 

WOD 
3 minute: 
21 OVHS (95/65) 
21 Lateral Burpees over Rower 
Max Calorie Row 

rest 3 minutes 

3 minute: 
18 OVHS (115/80) 
18 Lateral Burpees over Rower 
Max Calorie Row 

rest 3 minutes 

3 minute: 
15 OVHS (135/95) 
15 Lateral Burpees over Rower 
Max Calorie Row

Nov. 25, 2016

Class at 7:30 am and 9:00 am
Open Gym 10:00 am to 1:00 pm

WOD: 
10 Rounds
10 Hang Power Cleans (45/35)
10 Front Squats
10 Barbell Bicep Curls
10 Push Press

1000 M Row

Nov. 24, 2016

HAPPY THANKSGIVING 

Please bring item(s) to
donate to the women's shelter.

WOD
"THE GOBBLER"

Partner up - Resting Person holds a KB

100 Airdyne Strokes
100 Sit Ups
400 M Row
50 Hand Slap Push Ups
100 Airdyne Strokes
50 Box Jumps (20")
400 M Row
50 Barbell Press
100 Airdyne Strokes
50 Wall Balls 
400 M Row
30 Burpees

REMINDER: 
Bring Family/Friends on Friday.
Classes Friday 7:30 & 9:00. Open Gym 10:00 to 1:00
Closed Saturday.

Nov. 23, 2016

Giving thanks all week:
Please bring item(s) for the women's shelter. 
Free family & friends workout Thursday & Friday.
Thursday Class at 8:30
Friday Class at 7:30 & 9:00. Open Gym 10:00 to 1:00
Closed Saturday.

Strength: 
Deadlift

WOD:
3000 M Row

Nov. 22, 2016

Giving thanks all week:
Please bring item(s) for the women's shelter. 
Free family & friends workout Thursday & Friday.
Closed Saturday.

Warm Up: 
Row, Airdyne, Ski, Ring Rows, Sit Ups

Mobility/Foam Roll

Strength: 
Front Squat

WOD:
30 OVHS (95/65)
20 Pull Ups
20 OVHS (115/85)
20 Pull Ups
10 OVHS (135/105)
10 Pull ups

Nov. 21, 2016

Giving thanks all week:
Please bring item(s) for the food shelf. 
Free family & friends workout Thursday & Friday.
Closed Saturday.

Warm Up: Row/Airdyne

Strength: Power Clean / Clean

WOD:
3 rounds:
3 HSPU
10 Power Cleans (155/110)

rest :90 

2 rounds:
400m Row
12 GHD Sit Ups

rest :90 

2 rounds:
30 DUs
12 Pull Ups

Nov. 18, 2016

NOTE: 12 pm and 5pm class 
cancelled due to weather.

Warm Up: 
DUs, Row, Run, Ski, Bike

3 rounds:
5 Push Ups
5 Ring Rows
3 Spiderman Elbow Touch

L-Sit, Hip Ext, Good Mornings

10 minute Row for meters

WOD:
EMOM for 10 Minutes
Even - 15 KB Swings (1.5/1)
Odd - Max Toes through Rings