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Tuesday, June 12th, 2012
Hey Folks! I know I say “great work”, a lot, but it’s always true – you guys give some awesome efforts every day. Very inspiring. Today the morning crew were REAL guinea pigs, as I ended up dropping the WOD down to 300 double unders… my bad, you guys still crushed it though. Part of…
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Thursday, May 31st, 2012
Hey Folks! Great work on the back squats and awesome WOD. There is yoga this Sunday – come on out and get your stretch on! It’ll help with movement efficiency and reduce limitations on power output. Click this link to sign up for yoga this sunday! http://clients.mindbodyonline.com/ws.asp?studioid=21687&stype=-7&sTG=28&sVT=29&sView=day&sDate=6/3/2012 Warm up 2k row Tabata: Sit ups Supermans…
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Friday, May 18th, 2012
Hey folks! Great work on Christine – she’s a fun gal that never disappoints! Warm up 3 sets of 5 presses Max reps of pull ups Max reps push ups 3 rounds for time: 10 clean & jerks 50 double unders Stretch – pecs and hamstrings See you in the gym! Adam
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Wednesday, May 16th, 2012
Hey Folks! Great work on the leg burner! Caz and Mike both crushed it, but you all did amazingly! Warm up Overhead squats 5-5-5-3-3-3 8 minute amrap: 8 kettlebell swings 8 Burpees 8 pull ups Stretch – hamstrings, pecs & quads See you in the gym! Adam
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Tuesday, May 15th, 2012
Hey Folks! Great work on today’s WOD – box jumps are BACK! Warm up For time: 25 back squats 50 walking lunges 400m run 50 back squats – empty bar 50 walking lunges 400m run 75 air squats 50 walking lunges 400m run Stretch – ummmm glutes? And quads!!! See you in the gym! Adam
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Monday, May 14th, 2012
Hey Folks! Hope the weekend was great and you enjoyed yoga with Lisa and the WOD with Drew! Warm up Squat clean 5-5-5-3-3-3 4 rounds for time: 5 push press 20 box jumps 20 sit ups Stretch – pecs and quads See you in the gym! Adam
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Friday, May 11th, 2012
Hey Folks! Good work today with the tasks! Next week you better be ready for a longer wod or two. Remember, we’re closed Friday night and Saturday! Pull ups – 3 sets of max reps (choose a band level that you can perform more than 10 reps with if you don’t have pullups) “Grace” •…
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Thursday, May 10th, 2012
Hey Folks! Nice to see Folks trying new things they haven’t done before – as well as seeing the ladies push through the wall ball and perform better than they expected! Warm Up To do: • Spend 3 minutes upside down (hand stand, hand stand walks, etc.) • 50 abmat situps • 10 minutes –…
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Wednesday, May 9th, 2012
Hey Folks! It was fun to see people cartwheeling for the first time or improving on last week, as well as seeing people crush a lot more double unders than last time. Great work! Reminder #1 – The gym is closed Friday night and Saturday, Drew will be running the gym Sunday, and Yoga on…
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Tuesday, May 8th, 2012
Hey Folks! Great work on the squat cleans – so nice to see you guys picking them up so quickly! This weekend the gym will be closed Friday night and Saturday, but open on Sunday (bring your mom out for a wod! – no charge!) There will also be yoga this Sunday ($5) with Lisa.…