YOGA Tuesday 4/2 at 6:30 PM

 

Join Gigi for a POP UP Yoga Class - Tuesday April 2nd at 6:30 PM

"Yoga Flow and Wine-Down" 

$20 drop in for non-members, FREE for Members

Sign up on MindBody.

Congratulations to our February Committed Crew!

 

If your name is on this list - CONGRATULATIONS for your consistency and dedication to your training!

You can submit a workout to be selected this month for the daily WOD!

4.1.24

For time: 

50-ft handstand walk 

25 toes-to-bar 

50-ft handstand walk 

50 alternating DB snatches (35/50 lb) 

50-ft handstand walk 

25 toes-to-bar 

50-ft handstand walk

Community Notes:

JOIN US TOMORROW 4/2 FOR YOGA - with GIGI at 6:30 PM

$20 drop in - Cash/Venmo/or Pay at the door.

Stretch and wine-down....

Quote: 

"Life doesn't get easier or more forgiving, we get stronger and more resilient." — Steve Maraboli

3.31.24

CARDIO SUNDAY!

5 Rounds of:

20/15 Calories Air Bike

20 Burpees to Target (6")

Rest 1:1 

(Record slowest round)

Quote: 

“It’s your reaction to adversity, not adversity itself that determines how your life’s story will develop.”

 — Dieter F. Uchtdorf

3.30.24

WE ARE HOSTING SUPER TOTAL TODAY

There will be no regular classes - we will resume our normal schedule tomorrow. 

Quote: 

“A good half of the art of living is resilience.” — Alain de Botton

3.29.24

For Time with a Partner!

(you go, I go style--split work as needed)

2000 Row 

100 Alternating DB Hang Clean & Jerk (35/50#) 

300 Double Unders 

100 Alternating DB Snatch (35/50#) 

50 Handstand Push-ups

2000 Row

Quote: 

“Turn your wounds into wisdom.” — Oprah Winfrey

3.28.24

TEST DAY- RECORD RESULTS

'Nicole'

AMRAP in 20 Minutes:

400 Meter Run

Max Pull-ups

On a 20-minute clock, perform a 400 meter run, then complete as many Pull-Ups as possible in a single set (unbroken, meaning a drop from the pull-up bar, touching the ground, or otherwise resting in any position other than a hang counts as a break and the end of the set). Continue immediately to another Run and another max set of Pull-Ups. Repeat until the 20-minutes is up. Score is the total number of Pull-Ups completed (cumulative across all rounds) before the 20-minute clock stops.

Quote: 

“On the other side of a storm is the strength that comes from having navigated through it. Raise your sail and begin.” — Gregory S. Williams

3.27.24

TEST DAY- RECORD RESULTS

Overhead Squat 

5 RM

Cash out:

500 Meter Ski

50 Overhead Squats (33/45#)

30 GHD Sit-ups

Quote: 

“The human capacity for burden is like bamboo - far more flexible than you'd ever believe at first glance.” — Jodi Picoult

3.26.24

"Nasty Girls +"

3 Rounds for time of:

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans (125/185#)

Quote: 

"The beginning is always today." -Mary Shelley

3.25.24

AMRAP in 15 Minutes:

2 Calories Air Bike

2 Burpees 

5 Deadlifts (205/275#)

4 Calories Air Bike

4 Burpees 

5 Deadlifts (205/275#)

6 Calories Air Bike

6 Burpees 

5 Deadlifts (205/275#)

8 Calories Air Bike

8 Burpees 

5 Deadlifts (205/275#)

.... continue adding 2 reps to the Calories and Burpees until time expires....

Quote: 

The Master has no possessions. The more he does for others, the happier he is. The more he gives to others, the wealthier he is. 

-Lao Tzu

3.24.24

CARDIO SUNDAY

5 Rounds for time of:

50 Double Unders

250/200 Meter Row

10 Burpees over the Rower

250/200 Meter Row

50 Double Unders

Quote: 

Doing something for yourself gives motivation but doing something for others gives meaning. 

-Maxime Lagacé