Archive for November, 2014

Icy Monday, Drive Safe!

Sunday, November 30th, 2014

posted the night before, for nail-biters to bite nails, Workout for Monday December 1st, 3x1500m Row and also, As Many Rounds As Possible in 15 minutes of: 1 Rope Climb 10 Burpees 20 KB Swings 45/35

Snow is like badges, we don’t need no stinkin’ badges!

Saturday, November 29th, 2014

Yes the gym is open, at 8:00 for class. The Judges Meeting for Cretus is happening at 10:00am If it’s safe for you to make it out to the gym, I hope you do! I’ll see you there workout for Saturday November 29th: One Minute Rotations of: Rowing for Calories Ab-Mat Sit-ups Push Press 115/75 […]

Turkey Day!!

Wednesday, November 26th, 2014

NOTICE: Gym is closed Friday and there’s no bootcamp on Saturday this week That means it’s time for the Cornucopia!! Posted a day early for your preparing Workout for Thursday November 27th, Teams of 4, for Time: 200 DB Snatches 35/25 200 Deadlifts 95/65 200 Wall Ball Shots 20/12 200 Medicine Ball Cleans 20/12 200 […]

Wicked Wednesday

Tuesday, November 25th, 2014

Posted a day early for your planning Workout for Wednesday, they day before Thanksgiving: Turkey and Stuffing: Back Squat 3RM Military Press 3RM Tabata Toes to Bar Roll, Butter and Green Bean Caserole: Goodmornings 5×5 Barbell Lying Triceps Extensions 3×15 Pumpkin Pie, Whipped Cream and Coffee: Glute Ham Raises 3xRM T-Bar Row 3×15

Tuesdays Mania

Tuesday, November 25th, 2014

Posted NOW. Workout for Tuesday November 25th: Run Down and Back Twice Broad Jump Down and Back 10 Sumo Deadlift High Pulls 135/95 AMRAP 10 Minutes

Tape it up!

Monday, November 24th, 2014

posted today for your lack of planning, Workout for Monday November 24th: 30 Muscle-Ups for Time Scaling a-plenty!!!


Thursday, November 20th, 2014

posted a day early for your stretchings Workout for Friday November 21st Meat & Veggies: Board Press 1RM Full ROM 3×3 @ 90% of regular 1RM GHD Sit-ups 3xRM Nuts & Seeds, Some Fruit: DB Rows 3×15 Strict Pull-ups x 40 Little Starch & No Sugar: Bandy Triceps 3×30 Barbell Curls 2×20, yep.


Wednesday, November 19th, 2014

posted a day early for your planning Workout for Thursday November 20th 30/20/10 For Time of: Walking Lunges with 45/25 overhead Box Jumps 24/20 Push Jerk 135/95

Wait?! Wednesday?!

Wednesday, November 19th, 2014

posted now for your viewing Workout for Wednesday the 19th of November 15 Minute AMRAP of: 10 Power Snatch 75/55 15 Abmat Sit-ups 20 Double Unders


Monday, November 17th, 2014

posted a day early for your planning, Workout for Tuesday the 18th of November: Meat & Veggies: Max Power Clean Banded Planks Nuts & Seeds, Some Fruit: Deadlifts 5×5 @75% Glute Ham Raises 3xRM Little Starch & NS: T-Bar Row 3×20, Reverse Hypers 3×12