Monday 01.15.2018

Announcements

Classes will be open all day tomorrow!

Artis Strength and Fitness – Cross-Training

Metcon (5 Rounds for weight)

5 Back Squats

10 HSPUs

5 Power Cleans

10 Ring Dips

5 Burpee Broad Jumps (as far as possible)

Not for time

5 sets

Try to increase weight and difficulty each set!

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Saturday 01.13.2018

Artis Strength and Fitness – Cross-Training

Coaching Comments

Today’s Schedule:

Cross-Training- 915am

Artis Barbell- 915am

Artis Kids- 1015am

Artis Gynmastics- 1015am


Drop your kids off at 1015am for their class and you drop yourself off at our Gymnastics class at 1015am. Learn some very important gymnastic movements that will keep you safe and strong.

Rowling (10 Rounds for distance)

10 sets of 100m sprints

*must stop at 100

Artis Kids 1015am (6-11yrs old)

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Friday 01.12.2018

Artis Strength and Fitness – Cross-Training


Kory asked for a birthday workout so Kory will get her birthday workout. Remember we have our Open House from 430pm-7pm! Bring some drinks, food, and all the fun you can bring with you :).

Coaching Comments

Todays Schedule:

Kory’s Birthday workout- 5am, 6am, Noon, and 430pm!

Functional Fitness- 9am will also do Kory’s workout!

Remember we have our Open House tonight at 430pm. There will be our free class at 430pm, Marital Fit will be showing their self defense class and more! Bring some food and drinks, it will be a great time!

Metcon (Time)

40 Burpees to a plate

40 Wall Balls

40 Box Jumps

40 Push Presses

40 DB Snatches

40 Push Presses

40 Box Jumps

40 Wall Balls

40 Burpees to plate

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Thursday 01.11.2018

Artis Strength and Fitness – Cross-Training

Coaching Comments

Come in and let us work your biceps, triceps, hamstrings, and more to help strengthen some weaknesses. Here is our schedule for the day:

Cross-training- 5am, Noon, and 630pm

Artis Rowing- 6am

Artis Barbell- 430pm


We had a great turnout for the Trio and we can’t wait for another great turnout for The Masters Duo! If you have not signed up go to eventbrite and search our event! Spots are filling up!

Metcon (Weight)

Barbell Curl x8

superset

Barbell Tricep Extensions x8

4 sets

Good Mornings x8

superset

Narrow Stance Squats x8

4 sets

GHD Sit ups x15

superset

GHD Back Extensions x15

3 sets

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Wednesday 01.10.2018

Announcements

We will be open for Noon class and our evening classes.

Artis Strength and Fitness – Cross-Training

Coaching Comments

Today’s schedule:

Cross-Training- 5am, 6am, Noon, 430pm, 530pm, and 630pm!

Artis Functional Fitness- 9am


It has been great to work with some high school teams in the past and currently. If you have a high school athlete and needs to learn what to do in the weight room correctly please contact us at jon.artisstrength@gmail.com.

Bench Press (5-5-5-5)

Metcon (Time)

10 Strict Presses

10 Backward lunges

10 RDLs

10 High Pulls

4 rounds

Use same weight for all movements, stay light!

Functional Fitness 9am

Great Monday workout with a lot of new faces! We can’t wait to meet more!

Workout:

45 seconds at each with 15 seconds rest

DB Push Presses

DB Bent Over Rows

DB Front Squats

DB RDLs

DB High Pulls

4 rounds

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Tuesday 01.09.2018

Artis Strength and Fitness – Cross-Training

Coaching Comments

Had a great turnout for our Free Week yesterday so lets keep it going! We have a few of new programs we offer today that we didn’t yesterday. Here is our schedule:

Cross-Training- 5am, Noon, 430pm, and 630pm

Artis Rowing – 6am

Artis Barbell – 430pm (Strength, Hypertrophy, and Olympic Weightlifting)

Artis Kids – 530pm (ages 6-11 years old)


Come join this amazing class with some amazing people at 430pm. You will learn how to be fit and have a great time doing it! ,Come join this amazing class with some amazing people at 430pm. You will learn how to be fit and have a great time doing it!

Metcon (5 Rounds for time)

50-40-30-20-10

Cal Row

Double Unders

KB Swings

rest after each round 2-3min. Try to find a good pace for each round!

Artis Kids 530pm (6-11yrs old)

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Monday 01.08.2018

Artis Strength and Fitness – Cross-Training

Coaching Comments

First Day of our Free Week! Here is what we have to offer on Mondays:

Cross-Training- 5am, 6am, Noon, 430pm, 530pm and 630pm

Functional Fitness- 9am

Anyone and everyone of all fitness levels or if you are just starting, this is the place to do it!


Warm-up

Lets perfect your bodyweight movements!

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

Functional Fitness 9am

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.
Sub ring rows for pull ups.

Sub Box Push Ups for push ups

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