100 Days Until Summer

 

Sumer is just around the corner tell a friend and take advantage of our special promotion! 

$100 for 100 days at the gym!

NEW (or returning) members ONLY!

3.9.24

FREE SATURDAY CLASS- Bring a friend!

For time with a Partner:

60 Calories Air Bike

8 Rounds of Cindy

1000 Meter Ski Erg

6 Rounds of Cindy

40 Calories Air Bike

4 Rounds of Cindy

750 Meters Ski Erg

2 Rounds of Cindy

1 Rounds of Cindy:

5 Pull-ups

10 Push-ups

15 Air Squats

(share the work as needed, you go I go style)

Quote: 

"Wisdom is always an overmatch for strength." -Phil Jackson

3.8.24

As many rounds and reps as possible in 20 minutes of: 

 300-meter row 

10 deadlifts 

 50 double-unders 

 ♀ 125 lb (56 kg) ♂ 185 lb (83 kg)

CLICK HERE for the standards and score card

Quote: 

"Don't tell me how rocky the sea is, just bring the ship in." - Lou Holtz

FRIDAY NIGHT LIGHTS 4:30

We hope you all can join us this Friday night from 4:30 on to cheer on the community, drink some Fit-Aid and celebrate the OPEN Workout 24.2! 

Cheers!

3.7.24

Every 4:00 for 5 rounds: 

500-m row 

– Rest the remaining time in the interval. 

– Score is the slowest interval.

– Each set is a sprint. 

– Start off fast and finish fast; avoid gaming the workout.

Cash out:

8 rounds (not for time)

L-Sit Holds :15

rest :20

Weighted Plank Holds :45

(you go I go full rounds with a partner)

Quote: 

"The rewards are going to come, but my happiness is just loving the sport and having fun performing." 

- Jackie Joyner Kersee

3.6.24

TEST DAY - RECORD RESULTS

5 RM Push Press

Cash Out:

AMRAP in 6 Minutes:

8 Right Hang Power Clean and Jerk (35/50#)

8 Left Hang Power Clean and Jerk  (35/50#)

8 Toes to Bar

Quote: 

"Concentration is a fine antidote to anxiety." - Jack Nicklaus

3.5.24

TEST DAY - RECORD RESULTS

Filthy 50

For time: 

50 Box jumps 

50 Jumping pull-ups 

50 Kettlebell swings 

50 Walking-lunge steps 

50 Knees-to-elbows 

50 Push presses 

50 Back extensions 

50 Wall-ball shots 

50 Burpees 

50 Double-unders 

 Men: 24-inch box, 53# KB, 45-lb. push press, 20-lb. ball 

Women: 20-inch box, 35# KB, 33-lb. push press, 14-lb. ball 

Quote: 

"Adversity causes some men to break; others to break records." - William A. Ward

3.4.24

Take 15 Minutes to build to a 3 RM Deadlift

(athletes should lift every 2/3 minutes and accumulate 5 heavy sets)

then...

For time:

45 Handstand Push-ups

45 Deadlifts (155/225#)

Quote: 

"If you can't accept losing, you can't win." - Vince Lombardi

3.3.24

 CARDIO SUNDAY 

At the LYONS DEN - 555 W. Beidler Rd, KOP.

6 Rounds For Time: 

50 Double Unders 

400 Meter Run 

30 AbMat Sit-ups 

20 DB Rev. Lunge (35/50#)

Time Cap: 30 Minutes

Community Notes:

9 AM class at the Lyons Den

There will be NO Strength class with Coach Taylor today. 

Regular schedule resumes next weekend. 

Quote:

“Success comes from the inside out. In order to change what is on the outside, you must first change what is on the inside.” ― Idowu Koyenikan, Wealth for All: Living a Life of Success at the Edge of Your Ability

3.2.24

BRING A FRIEND FOR FREE - TO THE LYONS DEN - 555 W BEIDLER RD. KOP

9:00 AM

AMRAP in 20 (with a partner):

10 Burpees

20 Thrusters (95/135#)

Run 400 Meters

(run together split the rest of the work as needed)

(for beginners use light dumbbells)

Community Notes:

Weekend Classes 9 AM on both Saturday 3/2 and Sunday 3/3 will be at the Lyons Den - 555 w Beidler Rd. KOP.

7- 8 AM OPEN GYM will be held at CFKOP on Saturday 3/2

NO Kids Class Saturday 3/2 

(regular schedule will resume next weekend)

Quote: 

“Failure is constructive feedback that tells you to try a different approach to accomplish what you want.” ― Idowu Koyenikan, Wealth for All: Living a Life of Success at the Edge of Your Ability

February Committed Crew