Warm Up
3 Rounds
Samson Stretch
5 Overhead Squats w/ PVC
5 Ab Mat Situps
5GHD Back Extensions
5 Ring Dips
5 Pull Ups
WOD
1 Mile Run
50 Ab Mat Situps
50 Pull Ups
50 K2E
July 31st
Warm Up
3 Rounds
Samson Stretch
5 Overhead Squat w/ PVC
5 Ab Mat Situps
5 GHD Back Extensions
5 Ring Dips
5 Pull Ups
WOD
Friday Gone Bad
Bench Press 95lb/65lb
Box Jumps
Thrusters 18lb KB/5lb Plates
GHD Situps
KB Deadlifts 54lb/36lb
Do every exercise for THREE minutes straight... With a one minute break between exercises... Thank you to everybody for your hard work this week. Keep up with your score for each round. Lets work hard and finish the week out with a bang. Remember we will be open at 10 a.m. on Saturday for any of you that dare to come see what's in store...
3,2,1 GO.....
3 Rounds
Samson Stretch
5 Overhead Squat w/ PVC
5 Ab Mat Situps
5 GHD Back Extensions
5 Ring Dips
5 Pull Ups
WOD
Friday Gone Bad
Bench Press 95lb/65lb
Box Jumps
Thrusters 18lb KB/5lb Plates
GHD Situps
KB Deadlifts 54lb/36lb
Do every exercise for THREE minutes straight... With a one minute break between exercises... Thank you to everybody for your hard work this week. Keep up with your score for each round. Lets work hard and finish the week out with a bang. Remember we will be open at 10 a.m. on Saturday for any of you that dare to come see what's in store...
3,2,1 GO.....
July 30th
Warm Up
3 Rounds
Samson Stretch
5 Overhead Squat w/ PVC
5 Ab Mat Situps
5 GHD Back Extensions
5 Ring Dips
5 Pull Ups
WOD
400M Walking Lunges
1600M Row
400M Run Holding Weight Overhead
800M Row
KB Step Ladder 1-6
400M Row
400M Run 45lb/25lb
KB Step Ladder 18lb/5lb Plate for Women
3 Rounds
Samson Stretch
5 Overhead Squat w/ PVC
5 Ab Mat Situps
5 GHD Back Extensions
5 Ring Dips
5 Pull Ups
WOD
400M Walking Lunges
1600M Row
400M Run Holding Weight Overhead
800M Row
KB Step Ladder 1-6
400M Row
400M Run 45lb/25lb
KB Step Ladder 18lb/5lb Plate for Women
July 28th
WARM UP
3 RDS of "Cindy"
WOD
Row 1000 m
Run 800 m
100 Double Unders
Row 500 m
Run 400 m
50 DU
OR "D.T" if weather doesn't permit above WOD
3 RDS of "Cindy"
WOD
Row 1000 m
Run 800 m
100 Double Unders
Row 500 m
Run 400 m
50 DU
OR "D.T" if weather doesn't permit above WOD
July 27th
WARM UP
Row 200 m
Front Squats X 5 65lbs
Thrusters X 15 45lbs
Farmers walk (door to door)
WOD
Air Squat X 50
Ab Mat Sit Up X 45
Jumping Squat X 35
Push Up X 30
Kettlebell Swings X 35
3 RDS for time
Row 200 m
Front Squats X 5 65lbs
Thrusters X 15 45lbs
Farmers walk (door to door)
WOD
Air Squat X 50
Ab Mat Sit Up X 45
Jumping Squat X 35
Push Up X 30
Kettlebell Swings X 35
3 RDS for time
July 25th
WOD
400 m Run
6 X Deadlift KB's
6 X Bent Over Rows KB's
6 X Shoulder Press KB'S
6 X Thrusters KB's
6 X Crunches KB's
Kettlebells cannot be set down until entire workout is complete!
400 m Run
30 SEC STATIC HANG 4RDS
400 m Run
6 X Deadlift KB's
6 X Bent Over Rows KB's
6 X Shoulder Press KB'S
6 X Thrusters KB's
6 X Crunches KB's
Kettlebells cannot be set down until entire workout is complete!
400 m Run
30 SEC STATIC HANG 4RDS
July 24th,
WOD
"Friday Beat Down"
Box Jumps -Spades-
200 m Run -Clubs-
Burpees -Diamonds-
Med Ball Cleans -Hearts-
Deck of Cards
You will do the face value of each card till the deck is gone!
"FACE" cards are worth 10.
"ACES" are worth 15.
Good Luck!
"Friday Beat Down"
Box Jumps -Spades-
200 m Run -Clubs-
Burpees -Diamonds-
Med Ball Cleans -Hearts-
Deck of Cards
You will do the face value of each card till the deck is gone!
"FACE" cards are worth 10.
"ACES" are worth 15.
Good Luck!
July 21st
Warm Up
5 KB Swings
400 m run
15 JJ's
30 sec each leg SS
2 rds
WOD
15 Wall Ball Shots
15 SDLHP
15 Burpees
5 rds for time
(wod courtesy of CF Ventura) Thanks, Colin
5 KB Swings
400 m run
15 JJ's
30 sec each leg SS
2 rds
WOD
15 Wall Ball Shots
15 SDLHP
15 Burpees
5 rds for time
(wod courtesy of CF Ventura) Thanks, Colin
July 19th
REST DAY
We would like to Thank everyone who came by and celebrated our "grand" opening with us. I would also like to thank Ed, Ty, Chris, Jamie and Danielle for all of your help in setting up, cooking and picking up! You guys are the best. This TEAM definitley rocks....
Congrats to Stephen on the best WOD time!
We would like to Thank everyone who came by and celebrated our "grand" opening with us. I would also like to thank Ed, Ty, Chris, Jamie and Danielle for all of your help in setting up, cooking and picking up! You guys are the best. This TEAM definitley rocks....
Congrats to Stephen on the best WOD time!
July 17th
400 m run
95# push press x 21
ab mat sit up x 30
3 minute rest
400 m run
115# push press x 15
ab mat situp x 30
3 minute rest
400 m run
135# push press x 9
ab mat sit up x 30
95# push press x 21
ab mat sit up x 30
3 minute rest
400 m run
115# push press x 15
ab mat situp x 30
3 minute rest
400 m run
135# push press x 9
ab mat sit up x 30
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