Workout of the Day

Workout of the Day

Team Fun Tuesday

Produce pick-up day! BUY IN: Burgener Warm-up LIFT: Snatch Balance 2-2-2-2 (20 min – 5 min practice) OR 3 x 1 min AMRAP – Back Squat (95/65) GROUP WOD: (For Total Reps) 5 min AMRAP of Deadlifts (225/135) *1 min Rest 3 min AMRAP of LHPU *1 min Rest 1 min AMRAP of Pistols [slideshow]

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Paleo!

BUY-IN: 200m – 20 Jumping Jacks 200m – 20 Squats 200m – 20 Seal Jumps 200m – 20 Push-ups SKILL/LIFT: 50 Overhead Squats (at your own weight) 25 Front Squats (at your own weight) WOD: 3RFT (15min Cutoff) 400m Run 25 Double Unders 15 GTO with a Plate (45/25) 5 Chest-to-Bar Pull-ups [slideshow]

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Haunted House Tonight!

After class tonight there is a group of us that are going to dinner then we are going to head to the 13th Floor Haunted House!  I want to extend the invitation to anyone else who wants to join us!  Meet at the gym after evening classes (6:30pm) to help clean up and then we

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Today is day 4 of the burpee challenge!  4 burpees or 10 to buy in today. Make sure to get your produce sheets in by Friday with payment! BUY-IN: :30 Drills QUICKIE: 50 Games Style Box Jumps (20″) 25 Burpees WOD: 15min AMRAP *Perform as many GTO as possible while your partner rows 500m. Then switch.

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More Core Than You Think

BUY-IN: Mobility SKILL: 1000m Row TT WOD: 4RFT (20min cutoff) 50 Double Unders (30 DU attempts) 50 Sit-ups 25 Kettlebell Swings (24/16kg)

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Let's Work The Shoulders A Bit

I added a few more pictures into the Slideshow of the new facility!  Check out the page! BUY IN: PVC Complex 5 Sets Max Effort Pullups Plyos LIFT: Shoulder Press 7×1 WOD: 8 Min AMRAP 9 LHPU 6 Mountain Climbers 3 Burpees CASH-OUT: For Time: 50 Jumping Squats 50 V-ups [slideshow]

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Let’s Work The Shoulders A Bit

I added a few more pictures into the Slideshow of the new facility!  Check out the page! BUY IN: PVC Complex 5 Sets Max Effort Pullups Plyos LIFT: Shoulder Press 7×1 WOD: 8 Min AMRAP 9 LHPU 6 Mountain Climbers 3 Burpees CASH-OUT: For Time: 50 Jumping Squats 50 V-ups [slideshow]

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New Burpee Challenge Starts Today!

Just a reminder that we are starting a new burpee challenge today.  Over the course of 100 days you will end up doing over 5000 burpees.  I know it may sound crazy, but by the end of the challenge you’ll never fear burpees in a WOD ever again.  Plus today only requires 1 burpee so

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The End of Our Agility Week

Last day to get your produce orders in for next week!  If it is not in by today with payment, you CANNOT receive produce! Burpee Challenge Starts Monday! BUY-IN: 3 Rounds: 250m Row 10 Inch Worms 10 Lunges SKILL: 5 – 10 – 5 (x4) Low Hurdle Drills WOD: 5 Rounds of 3min AMRAP (1:00 Rest)

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BUY-IN: :30 Drills (x 2) LIFT: 1 Rep Max Front Squat (or 5-5-5) WOD #1: 8min AMRAP 250m Row 15 Wall Ball Shots (20/14) *Score is # of WBS completed WOD #2: 8min AMRAP 5 OHSQ (115/75) 10 Toe-To-Bar *Score is # of OHSQ completed Nick being Nick. [youtube=http://www.youtube.com/watch?v=NuRBykYFYW4]

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