Category Archives: Burpees

Wednesday 12/24 Christmas Eve-LIMITED HOURS

LIMITED CLASS HOURS TODAY-MORNING ONLY 8AM/9AM/10/AM Christmas Eve Chipper—12 Days of Christmas 1- 150m row or run to white line on road 2- Push Press/Jerk (95/65) 3- Power Cleans (95/65) 4- Front Squat (95/65) 5- Burpees 6- Chest-to-Bar Pull-Ups 7- V-ups 8-  Kettlebell Swings (53#/35#) 9- Box Jumps (24”/20”)(30″/24″) 10- Wall Balls (20#/14#) 11- Ring Dips…

Monday 12/22 “RUFUS”

SWOD: Back squat 3×5 (add 5# from last week)   Benchmark: “Rufus” 1000m Row/1.2 miles Airdyne 50-Burpees 1000m Row/1.2 miles Airdyne   Holiday Hours: December 23- Normal Hours Christmas Eve- 8/9/10 am Christmas Day- Closed Decrmber 26- 8/9/10 am and 2:30/3:30/4:30 December 27- Normal Hours  

Friday!!!!!!!!!!

SWOD: 5×3 Power Snatch (ad d 5/2.5# to last lift) WOD: 21, 15, 9 Pull ups (modifications are jumping pull-ups or ring rows) Burpees Russian K.B. Swings 53/35 (double the reps for these, 42, 30, 18)

A little different workout today:-)

SWOD: 3×5 Strict Press (Add 5/2.5# to last lift) WOD: A Tabata-ish style workout:-) 15 total minutes, 5 minutes each exercise and you will do :30 second on and :30 off for each exercise Minutes 1-5 Bar over burpees, not bar facing 6-10 Shoulder to overhead (95/65) 11-15 Calories on the Airdyne (please don’t go…

Tu-Tu-Tuesday!!!

Hope you guys had a great Monday! A reminder to RSVP to the Evite I sent out a couple weeks ago regarding our Holiday/Anniversary Party!! If you are a member and didn’t get the evite, make sure to email Tenny so we have your email address on file! Look forward to seeing you all there!…

SATURDAY 11/29/14

Huskies vs. Cougs tonight at 7:30!!! Who’s team will win and fly on top of the other at the gym?????? 9am: Partner Workout 10am: Open Gym 11am: BRING A FRIEND DAY! Partner WOD: 15 Minute AMRAP: Box Jumps (24/20) Overhead Walk (95/65) 3 Burpees at the top of every minute. When the clock begins both athletes will start…

Wednesday 11/19/14

A. Dead Lift 1 set x 5 reps (add 10#)   B. Chipper 20- Dead lift 155/105 adv. 185/125 20- Front Squat 135/95 25- Burpee over bar 20- Front Squat 135/95 20- Dead Lift 155/105 adv. 185/125 Set this up so you can easily peel off one plate on each side. For example the male…

Tommy MAC!

Benchmark Monday: “Tommy Mac” The following statement is from Tommy’s former Platoon Leader…  The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for…

Thursday 10/16/14

Meet our October’s Member of the Month!!!……..Jacob Morgan!! Member of the Month’s are one of our favorite things we do at the gym because it really gives us a to highlight members that are doing awesome things at the gym and give you all a chance to learn more about the personal journey’s of the…

PARTNER SATURDAY!!!

Come on in for a fun partner workout today!!! 9am Partner Workout 10am Open Gym 11am Fundamentals   WOD: In teams of two complete the following Row 3000 meters 100 burpees 150 ab mats *One person will always be on the rower while the other person is working on the other two exercises.  You can…