Category Archives: ROWING

Saturday 12/27

REGULAR HOURS TODAY 9AM PARTNER WORKOUT/ 10AM OPEN GYM Partner Workout With a Partner (You go, I go) 4 Rounds (each partner) 25 Cal. Row 25 V-Ups 25 Russian KB Swings (70/53) * Partner Goes through 1 round of the workout while Partner 2 Rest. Repeat until Both Partners complete 4 rounds each.*

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  

Love Saturday’s!

9am Partner Workout 10am Open Gym WOD: In teams of two complete the following.  One person is always working on the exercises and the other is on the airdyne/rower.  You can switch at any time.  To finish the workout you need to complete a total of 250 calories AND the exercises. 100 Double unders 80…

Partner up!

SWOD: 3×5 Overhead Squat (adding 5# to last lift) WOD: Mid week Partner workout!  Only one person working at a time for all exercises.  If there is an odd number of people in a class, they can do half the work and take your rests as if you had a partner working with you. 60…

Irene

Had an awesome time with those who made it out to our Holiday Party on Friday! Lots of people showed up and lots of you that were missed!! A HUGE thank you to Kelley for hosting and to all of you who came to celebrate! We are so grateful to have you all in our…

Tuesday 11/18/14

Strength: A. Strict Press 3 sets x 5 reps WOD: B. Partner Row/Air-Dyne One person works while one person rests. Both complete each row. Goal is to be as fast as possible for each one. 250m-500m-750m-1000m-750m-500m-250m (Alternate each distance) 0.3miles-0.6miles-0.9miles-1.2miles-0.9miles-0.6miles-0.3miles (Air-Dyne) It’s that time again, where we pick a Member of the Month! For November, we picked Danny…

Partner Saturday!

9 am Partner WOD 10am Open Gym 11am Fundamentals Partner WOD: Teams of 2 must complete the following 100 Russian Kettlebell Swings (53/35) 150 Wallballs (20/14) 200 Ab Mats Must have a total of 250 calories on the airdyne or rower to be done.  So, if you complete all the movements and you only have…

Hump Day

Everyone loves a nice chipper right???  Don’t forget that we have our bowling night this Friday and it is going to be a blast!  If you haven’t signed up please shoot us an email and we will fit you in!!!  See you all in the gym!!!!!!!!!!!! SWOD: 1×5 Deadlift (Add 10# to last lift) WOD:…

Veterans Day!

Thank you to all who have served and are currently serving our Country!  We appreciate everything you do for us. You all are our heros! In honor of Veteran’s Day, we’d love to honor those who have served and those who serve by doing a Hero WOD. Let’s get after this bad boy and give…