Archive for May 2020

We are open for business at the gym! Bring your equipment back to check in, disinfect and put away before your class. Don’t forget, for a while our classes will be limited to 6 people. Sign up to make sure you have a spot. Yoga will be available at 5 pm on Tuesday and 9…

Our first class back in the gym will be Monday June 1st. We will have our normal class times available, but class sizes will be limited to 6 people. Sign up early if you know you want a specific class time. If you are the 7th person to sign up you will be turned away.…

Friday 5-29-20AMRAP in 6:00:12 Deadlifts (DB x 2)12 Weighted Step-ups (DB x 2)12 Sit-upsRest 3:00AMRAP in 6:00:12 Thrusters (DB x 2)12 Weighted Lunges Front Rack position (DB x 2)12 V-ups You will have two sets of reps, one for each AMRAP for your score.

Thursday 5-28-20Runners WOD for time:2 Rounds of:40 High Knees20 Canadian Ice Skaters20 Single Leg Deadlift with toe touch5 Rounds of:5 Jumping Squats5 Burpees10 Jumping Lunges

Wednesday 5-27-2010 Rounds for time:30 Double Unders*10 Hang Power Cleans (DB x 2)10 Sheet Rows* Use a scale that moves you toward improving Double Unders. Don’tjust go straight to singles or 2:1, or 3:1…

Tuesday 5-26-20“Giancarlo”AMRAP in 9:0010 Thrusters (DB x 2)10 Ground-to-Overhead (DB x 2)-immediately into-For time:100 Lunges100 Jumping Squats150 Sit-ups50 Air Squats50 Lunges This workout is a Hero WOD for a Sanctional Judge that passed awayfrom Covid-19. You will have 2 scores for this WOD. Number of Reps forthe first part and a time for the second…

Memorial Day Monday 5-25-20The gym is usually closed on Memorial Day, but if you would like to do“Murph” on this day do all you can! You will need to mark out your runfor 400 meters and do it twice for half, or four times to do a full“Murph”. You will also need to modify the…

Friday 5-22-203 Death By:ThrustersSheet RowsPush Press Do at least 2 out of 3, or all 3 if you have time. You should haveenough time if you start with 5 reps instead of 1 for the firstminute. Rest as long as needed between Death By next movement.

Thursday 5-21-20AMRAP in 20:00200 meter Run1:00 Plank Hold** This hold for the Plank can be from your elbows (Low Plank) or hands(Tall Plank) and if you need to scale, it can be with your knees down.Use the marked off 200 steps you have used before for your run, ormake a fresh route before you begin…

Wednesday 5-20-20AMRAP in 20:0020 Weighted Front Rack Lunges (DB x 2)20 DB Shoulder Press* (DB x 2)20 Sumo Deadlift High Pull (DB x 2)* Shoulder Press is no dip, keep legs locked out, just move arms, head throughScale as needed for only 1 weight