3.17.24

CARDIO SUNDAY

25 rounds for time of:

 9 Kettlebell Swings (35/53#)

6 Wall-balls (14/20# to 9/10 ft)

3 Burpee Box Jump Overs (20/24")

Quote: 

 "The direction you choose to face determines whether you’re standing at the end or the beginning of a road." -Richelle E. Goodrich

3.16.24

Bring a Friend for FREE!

AMRAP in 20 Minutes:

10 Sumo-Deadlift High Pulls (55/75#)

10 High Wall-balls (14/20# to 10/11ft)

*Each partner completes a full round before switching - one partner works at time*

Quote: 

 "You are never too old to start over. Every day is a chance to make changes to create the life we want." -Karon Waddell

3.15.24

12:00 Crew

9:30 Crew

OPEN year 14 for Cate and Aimee!!!

All for time: 

 5 rounds of: 

 10 thrusters, weight 1 

 10 chest-to-bar pull-ups 

 Rest 1 minute, then: 

 5 rounds of: 

 7 thrusters, weight 2 

 7 bar muscle-ups 

 Time cap: 15 minutes ♀ 65, 95 lb (29, 43 kg) ♂ 95, 135 lb (43, 61 kg) 

CLICK HERE for standards and score card

Quote: 

 "As long as you’re alive, you always have the chance to start again." Emily Acker

3.14.24

3 Rounds for time of:

500 Meters Ski Erg

20/25 Assault Bike Calories

20 Step-ups (20/24" - One Dumbbell 35/50#)

Quote: 

 "You can start anew at any given moment. Life is just the passage of time and it’s up to you to pass it as you please.” Charlotte Eriksson

3.13.24

Committed Crew workout by Julia N!

4 Rounds for time of:

5 Wall Walks

10 Dumbbell Thrusters (35/50#)

15 Calories Row

Quote: 

"Isn't it nice to think that tomorrow is a new day with no mistakes in it yet?" L.M. Montgomery

3.12.24

Hang Power Clean 

1-1-1-1-1-1-1

TEST DAY - CASH OUT

In 5:00 Minutes:

Row 500 Meters

Max Power Cleans (105/155#)

Quote: 

"I make so many beginnings there never will be an end."

Louisa May Alcott 

3.11.24

For time:

50 GHD Sit-ups

40 Overhead Squats (65/95#)

30 Burpees

20 Handstand Push-ups

10 Bar Muscle Ups

Quote: 

"The beginning is always today." Mary Shelley

3.10.24

CARDIO SUNDAY

For time: 

Run 800m Rest 1:00 Minute 

Run 600m Rest 1:00 Minute 

Run 400m Rest 1:00 Minute 

Run 200m Rest 1:00 Minute 

Run 100m Rest 1:00 Minute 

Run 600m Rest 1:00 Minute 

Run 400m Rest 1:00 Minute 

Run 200m Rest 1:00 Minute 

Run 100m Rest 1:00 Minute 

Run 400m Rest 1:00 Minute 

Run 200m Rest 1:00 Minute 

Run 100m

Strength with Taylor - 10:15

Quote: 

"One man practicing sportsmanship is far better than a hundred teaching it." - Knute Rockne

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