You knew it was gonna happen

June 25th, 2017

posted a day early because I want to prevent you from sleeping well

Workout for Monday June 26th:

“Fran”

21-15-9

Thrusters 95/65
Pull-ups

For Time

That’s it, just that simple. Ain’t so bad :)

Powerlifting Meet

June 23rd, 2017

***NOTICE: Gym is closed Saturday for a powerlifting meet!! Thanks***

Thanks guys, Todd and Rachele are very old friends who needed a place to host their meet. I said OK :) If you want to come watch, please do, you’ll see some amazing lifts from extraordinary people. If that’s isn’t your cup of tea, no drama, take the day off, stretch some and go for a walk or something nice with your people. We’ll see you Monday with a bang, you know that’s going down! :)

AND we’ll be going on a hike this Saturday instead of having classes, rain or shine! Heybrook Lookout Trail #1070. 2 Miles with 880 feet of gain, to a fire lookout. Off of Highway 2, Northwest Forest Pass required to park. Anyone who wants to go, let’s posse up at the gym (fewer cars is better, for the environment, parking (the big problem), and for friendships) at 6:45am (SHARP like Art’s Hair) so we can leave at 7:00am, so we don’t get there so late that it’s terrible.

Fridaze Leg-Centric Session

June 22nd, 2017

***NOTICE: Gym is closed Saturday for a powerlifting meet!! Thanks***

AND we’ll be going on a hike this Saturday instead of having classes, rain or shine! Heybrook Lookout Trail #1070. 2 Miles with 880 feet of gain, to a fire lookout. Off of Highway 2, Northwest Forest Pass required to park. Anyone who wants to go, let’s posse up at the gym (fewer cars is better, for the environment, parking (the big problem), and for friendships) at 6:45am (SHARP like Art’s Hair) so we can leave at 7:00am, so we don’t get there so late that it’s terrible.

posted a day early for your planning and reviewing of records

Workout for Friday June 23rd:

“San Francisco Crippler”

30 Back Squats 225/155
1000m Row

For Time

This is so cool :)

Thursday Fun Times with Lana!

June 21st, 2017

***NOTICE: Gym is closed Saturday for a powerlifting meet!! Thanks***

AND we’ll be going on a hike this Saturday instead of having classes, rain or shine! Heybrook Lookout Trail #1070. 2 Miles with 880 feet of gain, to a fire lookout. Off of Highway 2, Northwest Forest Pass required to park. Anyone who wants to go, let’s posse up at the gym (fewer cars is better, for the environment, parking (the big problem), and for friendships) at 6:45am (SHARP like Art’s Hair) so we can leave at 7:00am, so we don’t get there so late that it’s terrible.

posted a day early to get ready for a blasty!

Workout for Thursday June 22nd:

Double Unders and Bench Presses. Like this:

10 Double Unders
10 Bench Presses 225/155
20 Double Unders
8 Bench Presses 225/155
30 Double Unders
6 Bench Presses 225/155
40 Double Unders
4 Bench Presses 225/155
50 Double Unders
2 Bench Presses 225/155

Happy Hump Day!

June 20th, 2017

***NOTICE: Gym is closed Saturday for a powerlifting meet!! Thanks***

AND we’ll be going on a hike this Saturday instead of having classes, rain or shine! Heybrook Lookout Trail #1070. 2 Miles with 880 feet of gain, to a fire lookout. Off of Highway 2, Northwest Forest Pass required to park. Anyone who wants to go, let’s posse up at the gym (fewer cars is better, for the environment, parking (the big problem), and for friendships) at 6:45am (SHARP like Art’s Hair) so we can leave at 7:00am, so we don’t get there so late that it’s terrible.

posted a day early for your WODBOOK checking

Workout for Wednesday June 21st:

“Helen”

3 Rounds for Time of:
400m Run
21 KB Swings 53/35
12 Pull-ups

Such a good workout! Enjoy it!

Tuesday’s Big Lifting Day

June 19th, 2017

***Notice: Gym is closed Saturday for a Powerlifting Meet Thanks!!***

AND we’ll be going on a hike this Saturday instead of having classes, rain or shine! Heybrook Lookout Trail #1070. 2 Miles with 880 feet of gain, to a fire lookout. Off of Highway 2, Northwest Forest Pass required to park. Anyone who wants to go, let’s posse up at the gym (fewer cars is better, for the environment, parking (the big problem), and for friendships) at 6:45am (SHARP like Art’s Hair) so we can leave at 7:00am, so we don’t get there so late that it’s terrible.

posted a day early for your purposeful attendance

Workout for Tuesday June 20th:

Clean for 1 Rep Max!!

No worries about the Jerk, just get it. Elbows up :)

Diamniotic Monochorionic Monday

June 18th, 2017

posted a day early for your googling

Workout for Monday June 19th:

“The Twins”

Two rounds of each couplet for time

Two rounds of this:
750 meter Row
20 Handstand Push-ups

Right into:

Two Rounds of this:
20 Thrusters (115 lbs/75 lbs)
20 L-Pull-ups

For Time

Sanguine Saturday

June 16th, 2017

psych!

Workout for Saturday June 17th:

Teams of 2, only one partner works on rounds at a time, the other partner rather than resting, runs 200m and they switch once the runner gets back; picking up where the worker left off. At 15 minutes, the rounds completed by the pair are noted.

Max Rounds in 15 Minutes of:

25 Hang Power Snatches 75/55
4 15′ Rope Climbs

Farewell to the week Friday!

June 15th, 2017

posted a day before so I can help everyone understand they they’ll be ok

Workout for Friday June 16th:

12 Minutes as many rounds as possible of:

16 Box Jumps 24/20″
24 Kettlebell Swings 53/35

Every two minutes (including the finish, so it’s really like a 12 minute 30 second workout) we’ll all stop at where we are and do a max L-Hang Hold (hey, it’s better than burpees) and then resume the rounds once you’ve finished that.

Triumphant Thursdays

June 14th, 2017

posted a day early because eff rest day

Workout for Thursday June 15th:

“Mary”

Max Rounds in 20 Minutes of:

5 Handstand Push-ups
10 Pistols Alternating
15 Pull-ups