11.12.2019

W.O.D. 11.13.19

Check out all the FUN Thanksgiving Weekend Special Events!!!

For time: 
Row 1000 meters 
25 Burpees 
Row 750 meters 
50 Burpees 
Row 500 meters 
75 Burpees

Quote: 
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work."
- H. L. Hunt

11.11.2019

W.O.D. 11.12.19





All for time:

21-15-9 reps of
Thrusters (65/95 lb.)
Pull-ups

then

15-12-9 reps of
Thrusters (75/115 lb.)
Chest-to-bar pull-ups

then

9-6-3 reps of
Thrusters (95/135 lb.)
Bar muscle-ups

(Time Cap 20 Minutes)

Quote: 
"What you get by achieving your goals is not as important as what you become by achieving your goals." 
- Zig Ziglar

11.10.2019

W.O.D. 11.11.19

20.5 Friday Night Lights!!!

TEST DAY- RECORD RESULTS
1 RM Hang Squat Clean

Cash out:
AMRAP in 12 Minutes:
7/10 Cals Air Bike
10 Hang Power Cleans 75/115#
5 Sandbag Cleans 100/150#


CLICK HERE to compare to 2.9.19
CLICK HERE to compare to 5.6.19
CLICK HERE to compare to 8.22.19


Happy Veterans Day:

 Also known as Armistice Day or Remembrance Day, a day when we honor Military Veterans who served our country. The November holiday was proclaimed by U.S. President Woodrow Wilson on November 11, 1919, for the first anniversary of the signing of the Armistice that formally ended World War I at the 11th hour of the 11th day of the 11th month of 1918.

 "Thank you all for serving!" 


Quote: 
"The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence." 
- Confucius

11.09.2019

W.O.D. 11.10.19





AMRAP in 18 Minutes:
15 Dumbbell Step-ups (20/24") (one dumbbell)
12 Dumbbell Deadlifts
9 Dumbbell Front Squats
6 Dumbbell Push Press
Run 400 Meters

Women 35#/Men 50#

Community Note:
All classes this weekend will be held in the Annex. Please meet and park there.

Quote: 
"If four things are followed - having a great aim, acquiring knowledge, hard work, and perseverance - then anything can be achieved." 
- A. P. J. Abdul Kalam

11.08.2019

W.O.D. 11.9.19



20 Minute AMRAP:
With a partner complete the following for rounds and reps in a "You go, I go" format.
Strict Cindy:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

Community Note:
All classes this weekend will be held in the Annex. Please meet and park there.

Quote: 
"The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand." 
- Vince Lombardi

11.07.2019

W.O.D. 11.8.19










20.5
For time, partitioned any way:
40 ring muscle-ups
80-cal. row
120 wall-ball shots
20-lb. ball to 10 ft. (men)
14-lb ball to 9 ft. (ladies)

 Time cap: 20 min.

CLICK HERE for the standards, scaling options and score cards. 

Community Notes
"Merica" Theme! Wear your red, white, and blue to celebrate America on the last open!
Join us after at Guppy's in Conshy.

All classes this weekend will be held in the Annex. Please meet and park there.

Quote: 
"You will never reach your destination if you stop and throw stones at every dog that barks." 
- Winston Churchill

11.06.2019

W.O.D. 11.7.19







5 rounds, each for time, of: 
Row 750 meters 
Rest 3 minutes

*Record time for each 750 M row

Quote: 
"It is better to fail in originality than to succeed in imitation." 
- Herman Melville

20.4 Results

CLICK HERE to see the results from 20.4 
Congratulations Red TEAM!!!

20.4 Teams
1. Red Team
2. Blue Team
3. Purple Crush
4. Green Team
5. Black Ninjas

20.4 Women
1. Jamie Spak
2. Jill Archibald
3. Aimee Lyons
4. Cate Kelly
5. Jen Campanelli

20.4 Men
1. Jeff Paul Jr
2. Andrew Mahle
3. Carl Beigler
4. Gordy Jamieson
5. Joe Smutek

Overall Teams
1. Red Team
2. Blue Team
3. Green Team
4. Black Ninjas
5. Purple Crush

Overall Women
1. Aimee Lyons
2. Cate Kelly
3. Jamie Spak
4. Jill Archibald
5. Jenna Kenny

Overall Men
1. Andrew Mahle
2. Carl Beigler
3. Jeff Paul Jr
4. Justin Campanelli
5. Tyler Kanski

11.05.2019

W.O.D. 11.6.19

 "Just monkeying around"





For time:
21*15*9*
Power Snatch (75/115)
GHD Sit-up
*between each set and after the last round of 9 complete 3 Rope Climbs (20ft)

Quote: 
"Discipline is just remembering what you want." 
- David Campbell

11.04.2019

W.O.D. 11.5.19









TEST DAY- RECORD RESULTS

"Nancy"
5 Rounds for time of:
400 Meter Run
15 Overhead Squats (65/95#)

CLICK HERE to compare to 2/24/19
CLICK HERE to compare to 5/15/19
CLICK HERE to compare to 8/16/19

Quote:
"I only compete against three people. Who I was yesterday. Who I am today and who I want to be tomorrow." 
- Jessi Kuhlman

11.03.2019

W.O.D. 11.4.19






TEST DAY- RECORD RESULTS
Push Press
3 RM

Cash out:
21-15-9
Chest to Bar Pull-up
Calorie Row


CLICK HERE to compare to 2.21.19
CLICK HERE to compare to 5.29.19
CLICK HERE to compare to 8.5.19

Quote: 
"Live in the present tense, facing the duty at hand without regret for the past or worry over the future." 
- William De Witt Hyde