Monday, December 31st, 2012

Hey Folks!

Good weekend with some awesome workouts and great performances.  Very cool having people out from different gyms – thanks for stopping by!

This week is slightly fractured, with the new year and all, but we’ll move forward with normal programming!

Keep in mind we are closed at 4pm.  After that you’ll just have to get together with friends and have fun or something… I’m not sorry about that, haha.  We’re closed New Years Day as I am granting myself a day off – and many people will be hungover (who knows, maybe I’ll even indulge)

On New Years Day and/or the 2nd, I’d like to propose we start a 30 day strict paleo challenge!  Let’s work together, share recipes, stories, struggles & other fun stuff to make it a great, productive month!  I suggest People take measurements and write them down.  Let me know if you need any help with this!  🙂

Warm up

2 rounds – 10 hops, 10 tuck jumps, 10 dislocates, 10 reverse dislocates, forearm stretch 30 seconds

Front Squat 3×3 @ 85%

10-1 for time:
Handstand push ups
Kettlebell swings

Stretch – Quads/Psoas, Glutes & forearm flexors

See you in the gym!

Adam

Friday, December 28th, 2012

Hey Folks!

So awesome having so many new people and visitors in the gym today!  Remember, I need you Folks to sign up online, otherwise I can’t guarantee I’ll be in the gym to coach.

You can sign up HERE. – Remember, if you aren’t currently a member, or I’ve forgotten to run your payment through – you need to sign in as “unpaid”.

Warm up

2 rounds:  15 second hollow rock, 10 push up plus, Burgener warm up.

3 Position Snatch – Your high hang snatch will limit your load.

8 Minute AMRAP:
50 Double unders
50 Sit ups

Stretch – Calves, Dislocates & Reverse dislocates

See you in the gym!
Adam

Friday, December 28th, 2012

Hey Folks!

So awesome having so many new people and visitors in the gym today!  Remember, I need you Folks to sign up online, otherwise I can’t guarantee I’ll be in the gym to coach.

You can sign up HERE. – Remember, if you aren’t currently a member, or I’ve forgotten to run your payment through – you need to sign in as “unpaid”.

Warm up

2 rounds:  15 second hollow rock, 10 push up plus, Burgener warm up.

3 Position Snatch – Your high hang snatch will limit your load.

8 Minute AMRAP:
50 Double unders
50 Sit ups

Stretch – Calves, Dislocates & Reverse dislocates

See you in the gym!
Adam

Thursday, December 27th, 2012

Hey Folks!

Great having some out-of-towners in for some great workouts! Britney stopped in to help with coaching and to program some pretty mean WODs… My quads are sore just thinking about how sore they’re going to be.

This week is a short one (yay), but as of tomorrow and Friday, hours are back to normal. So all classes are scheduled – sign up and come out for some fun!

Please make sure you’re signing up for classes on mindbody! If no one is signed up for 6am (which is rare), then I won’t be there! Thanks! 🙂

Warm up

2 rounds – 5 inch worms, 10 lunges, 10 band pull aparts, 20 second plank

Press 3×5 @ 80%

3 Rounds for time:
10 ring rows
20 wall balls (20#/14#)
30 kettlebell swings (50#/35#)

Stretch – Pecs, Quads/Psoas & Glutes

See you in the gym!
Adam & Mike

Wednesday, December 26th, 2012

Hey Folks!

Just a reminder that Britney is cooking up an awesome WOD for everyone to do tomorrow! I’ll be in from 10-12, stop in for some fun!

See you in the gym!
Adam, Britney & Mike

Monday, December 24th, 2012

Hey Folks!

Hope you had a great weekend – I know I did!

Tomorrow Mike is going to run open gym from 10am-noon! Go workout with him! 🙂

The hours this week will be a little funky, take note:
Tomorrow, December 24th – we’re closed after 3pm
Christmas – closed
Boxing Day – open 10-12

Keep that in mind!

Warm up

12 days of Xmas! – do this WOD like the song, 1 snatch. 2 ring dips, 1 snatch. 3 burpees, 2 ring dips, 1 snatch…
1 Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Walking Lunges
9 Box Jumps (20″/16″)
10 10′ Wall-Balls (20# / 14#)
11 KBS (53# / 36#)
12 Thrusters (95# / 65#)

Stretch – Glutes, hamstrings, pecs

See you in the gym!
Adam, Eric, Katie & Mike

Friday< December 21st, 2012

Hey Folks!

Great work on todays WOD – it looked like a beaut! This coming holiday season there are going to be some changes in hours – make sure you’re signing up for classes as the schedule online reflects the changes in the schedule.

P.s. If you’re traveling this weekend – be safe!

Warm up

2 rounds – 10 dislocates & reverse dislocates, T spine 30 seconds. Burgener warm up

Snatch 5×2, Heavy. ~2 minutes rest between sets.

5 rounds for time:
5 power snatch (95#/65#)
10 overhead squats (95#/65#)
20 double unders

Stretch – forearms, Quads & Calves

See you in the gym!
Adam, Eric, Katie & Mike

Thursday, December 20th, 2012

Hey Folks!

Killer times on todays WOD I hear – We did this in the summer too, so if you were around then, don’t forget to compare your times!

Holiday hours!

Christmas Eve night we’ll be closed
Christmas we’re closed
Boxing day we’ll be open 10-12 (like a weekend day)
New years eve evening we’re closed
New Years day we’re closed
Everything else is normal

Warm up

2 Rounds – 10 slow overhead squats with PVC, T-spine rolling 30 seconds, Quad/Psoas stretch 30 seconds

Front Squat 3×5 @80%

10 Minute AMRAP:
10 pull ups
10 box jumps

Stretch – Quads/Psoas & Lats/Rhomboids

See you in the gym!
Adam, Eric & Katie (& Mike)

Wednesday, December 19th, 2012

Hey Folks!

Nice deadlifts today – they looked like fun – nice to see some people PRing on the WOD and others lifting heavier weights sans problems.

Warm up

2 rounds – foam roll:  Quads, Hamstrings, IT bands, calves, T-spine.  30 second squat hold.  10 Dislocates & 10 reverse dislocates

“Grace” – For time…
30 Clean & Jerks

Stretch – Glutes, Quads, Shoulders & T-spine

See you in the gym!
Adam, Eric & Katie

Tuesday, December 18th, 2012

Hey Folks!

That didn’t look like the most fun workout in the whole world – but it was great seeing you all challenge yourselves with the overhead squats. They’re a fun game, those overhead squats.

Keeping up the intensity – we’ve got Christmas on the way so we need to book the hours now. Christmas is a great day to eat some good food and do some foam rolling 😉

I’m still waiting on peoples’ recipes for their christmas cookies – Rick took the pics (and they look glorious), now you need to send me your recipe so we can make a nice little package out of it all. Thanks!

Warm up

2 rounds – 10 really long step lunges, 10 good mornings, 30 second bird dog

Deadlift 3×5 @80%

12 Minutes:
100 double unders and then…
AMRAP:
7 deadlifts (275#/185#)
25 burpees

*compare this to your score on Sept 27, 2012

Stretch – Hamstrings, Pecs & Shoulders

See you in the gym!
Adam, Eric & Katie (& Mike Laporte is in town!!! Hit him up for coaching!)