Posts By: ryan

Tuesday, October 7th “Grace”

1- Front Squats 7×2 (add weight as possible) 2- Clean and Jerk technique 3- “Grace” 30- Clean and jerks (135/95) post time to comments Cashout- 100/80 cal. airdyne or rower for time

Monday, October 6th “The PB shuffle”

Upcoming events- -Friday, October 10th will be “bring a friend day”  Bring a friend that is interested in the gym at no charge!!! -Sunday, October 12th we will have our free nutrition talk at 6:00 pm, we will do measurements for our “Lean and Mean” weight loss/inch loss/ nutrition challenge immediately following. -Cost is $30 more »

Saturday, October 4th

Teams of 2 50-Power cleans (moderate) 100- OH walking lunges (45/25) 150-push ups 100-Ground to overhead (45/25) 50-Toes to bar rest 2 min alternate running 200m, 200m, 400m, 400m, 200m, and 200m *One person working at a time post total time to the board

Friday, October 3rd “Bring a friend Friday”

“Bring a friend Friday” Feel free to bring a friend to check out the gym!  If they have tried it before the cost is $5. 1- 5 stations working for :40 sec./ :20 sec. rest -row (calories) -Ring dips/ box dips -wall balls (20/14) -Double unders/ single unders -ab mat sit ups one rep count more »

Thursday, October 2nd

Thursday, October 2nd 1- Jerk technique 2-work to a heavy Push Jerk/ Split Jerk 3- OTM 15 min 1- 5 push jerk @60% heavy rep min 2- 45 sec. hollow rocks min 3- 10 Kb swings (70/45) (55/35)  

Wednesday, October 1st “Tabata pedal power”

Alright Team we will be closing out our goals October 3rd.  Please work at moving your goal over to the accomplishment side this week. Our “Lean and Mean” weight loss/tone up/nutrition challenge will begin Monday, October 13th.  We will be offering a free nutrition class Sunday, October 12th, time TBA.  Weigh ins and measurement times more »

Tuesday, September 30th

  Tuesday, September 30th 1-snatch technique with PVC or light barbell 2- 21/15/9 -Kb Sumo DL high pull -400m run   cashout- 5 rounds 10-banded muscle snatch 10-bent over barbell rows  

Monday, September 29th “Filthy Fifty”

“Filthy 50″ 50 Box Jumps (24/20″) 50 Jumping Pull-Ups 50 Kettlebell Swings (55/35/25) 50 Walking Lunge Steps 50 Knees-to-Elbows 50 Push Press (45, 35, 25) 50 Barbell good mornings 50 Wallballs (20, 14) 50 Burpees 50 Double unders (150 singles) Post time to board

Saturday, September 27th “Daniel”

  “Daniel”   For time: 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups   Post time to comments.             With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was more »

Friday, September 26th “Short Circuit”

Friday, September 26th “Short Circuit” min 1- airdyne calories min 2-Push ups min 3- Goblet squats (55/35) min 4- rest 5 rounds workout begins with athlete performing 10 reps at each station (calories for airdyne) every round the rep count increases by 2 (12,14, 16, 18) **If you cannot complete the rep count at each more »