Thursday 10.29.2014


Halloween Workout this Friday at 430pm.  Who will have the best costume this year?

Rest Day


Option #1 – Make up a workout you missed

Option #2 – Mobility

Option #3 – Bench Press 5RM then drop set to 80% of that number for ME, then.. 1min on 1min off 80% effort Airdyne for 20min

Option #4 – Handstand Walk work

Choose wisely!


Wednesday 10.29.2014


Saturday morning Call Outs are going to change this Saturday!  You must place a bet that must be paid up right after the workout.  Bets will be posted on the Call Out board!  This week will be a team of 3 workout, so find your partners!

Hang Snatch + 2 Overhead Squats + 5 Box Jumps (30/24)

every 90 seconds for 10 sets use 70% of Snatch


Play time with the prowler!

Tuesday 10.28.2014

20min every min on the min

1st min

10 Pull ups

2nd min

150m row

3rd min

8 Burpee Box Jump overs

4th min

8 Shoulder to overhead (135/95)

5 rounds

You will rest the remainder of the min when you complete your reps.  For example when you complete 10 pull ups in 10 seconds you will have 50 seconds to rest.  After your shoulder to over head you will go back to pull ups and complete 5 rounds for a total of 20min.


Friday 10.24.2014

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Remember we will only have 9:15am class tomorrow since we are putting on our Nutrition and Lifestyle Workshop.  If you have signed up and still want to come you can pay at the door or we can take attendance and get you taken care of.  Bring your family and friends there will be plenty of information that you will learn!


x6 (85%)

x3 (90%)

x2 (95%) max 16


50 Double Unders

in the time that it takes you must perform that many wall balls

40 Double Unders

in the time that it takes you must perform that many push ups

30  Double Unders

in the time that it takes you must perform that many pull ups

20 Double Unders

in the time that it takes you must perform that many pistols

10 Double Unders

in the time that it take you you must perform that many HSPUs


Wednesday 10.22.2014

How proficient is your Snatch?

Snatch (80%)

1 rep every minute for 20 minutes

You only get one attempt every minute if you miss you do not get to record that rep.

Record successful reps!

If time remaining run a 800m + 400m + 200m, with these you will touch the wall and go for your next run.


Ashley and Matt putting in work at our Saturday call outs!


Monday 10.20.2014

Last week of our Strength Program!

Back Squat

x6 (85%)

x3 (90%)

x2 (95%)


5 Thursters (95/65)

5 Overhead Squats (95/65)

6min AMRAP

Remember this Saturday we will have our 9;15am class and our 10:15am class will be closed for the Workshop.  Come get your workout in and spend some time with us learning how to improve your life inside and outside of the gym!  This will be a workshop you do not want to miss!

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