Category Archives: LUNGES

Power of The Beard!!!

BRING WATER!!!! WE ARE OUT AT THE MOMENT BUT IT COMES TODAY   Well today will be another hot one. Lets try to keep it outside for the most part today. STRENGTH: BENCH PRESS 12-15 minutes to find a 1 rep max. Mandatory that you have a partner for spotting or just ask the trainer to…

CHIPPER: Its been too long!!!

Great week of workout with great vibes at the gym. I like it!!! Lets finish off the week with a good ol chipper workout. Whatever level you are at we can definately make this workout a good one. So lets see some people in here today!!!! 800m run/1000m row 20- Handstand Push Ups/ Pike Push…

HEELS DOWN butt back CHEST UP knees out

Workout of the Day A. Four sets of: Back Squat x 6-8 reps (75%-80% of 1RM) *Rest 45-seconds Ring Rows x 8-10 reps *Rest 45-seconds Push Ups x max reps *Rest 45-seconds B. Three rounds for time of: 30 Walking Lunges 30 Anchored Sit-Ups 400 Meter Run 3, 2, 1, go!

Poooey

Weeelp, its kinda not raining…….I guess that’s better then what we’ve been used to so lets get out there and run a little bit.  This will be a little change of pace from all the shorter sprint workouts we’ve had the past few days.  Get in here and get er done! WOD: 3 RDS for…

LET IT EAT!!!

Partner Workout 9:00am Open Gym 10:00am Fundamentals 11:00am PARTNER W.O.D 100- Ring dips 100- Thrusters (bar) 200- Ball slams 200- Air Squats One partner will be doing weighted lunges the length of a gasser, (down and back), while the other completes the above exercises. You will switch when the partner is done with the lunges…

TGIF!

STRENGTH: (load % x reps x sets) 3-position Squat Clean: (floor, above knee, high hang) click here for a video 70% x 3 x 2 75% x 3 x 2 Clean Deadlift: (clean setup, deadlift tempo) click here for a video 100% x 7 x 2 (% based off 1RM clean) 110% x 3 x…

Chalk my life.. Saturday June 2nd

Just to let everyone know we will be starting the new hours today. 9:00 will be the partner workout, 10:00 will be open gym and then next week Fundamentals at 11:00. We hope to see you in here!!! Partner W.O.D Complete for time in a team of 2, one person working at a time: 100…

Gettin it Done!!!

This has been one hell of a week with some tough workouts. Everyone has been doing a great job. Let’s keep it up into the weekend. Strength: Bench Press 5-3-3-3-3-2 reps. Increase weight each set. Partner up to help spot each other. W.O.D 21-15-9 Jumping Lunges (each leg) V-Ups Roll back stand up tuck jump…

Happy Birthday MELANIE!

Been an awesome week so far and couldn’t be a better day for a chipper….BIRTHDAY CHIPPER that is!!! :-) Today, we are celebrating the lovely Melanie Deitch! Now, Melanie is quite the animal in the gym, so I don’t want to make this easy! Happy 34th Birthday Mel!! “Happy 34th Birthday Melanie” WOD: 34 box…

Halfway through the week!!!

Great job everyone on the past couple days of workouts. Lets keep it rolling today!!! Gotta love these chipper W.O.D’s 5- Wall Climbs 10- Man Makers (35/25) 15- Toes to Bar 20- Weighted DB Lunges each leg (35/25) 25- Push Ups 30- Calorie Row 35- Burpees 40- KB Swings (53/35) 45- Monster Hips (Each Leg)…