Sunday June 10, 2018

Ani is demonstrating perfect form throughout her Front Squats!
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Reminder: Shayan will be running Open Gym today from 9:30am to 11:30am!
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WOD

“Broken Vessel”
For Time:
27-21-15-9:
Calorie Row
Dumbbell Strict Presses (35’s/20’s)
100′ Dumbbell Walking Lunge (35’s/20’s)

“Wherever you go, no matter what the weather, always bring your own sunshine.”

~Anthony J. D’Angelo

Saturday June 9, 2018

Kayla is looking strong as she chips through her Presses!
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Reminder: Caleb will be coaching the Olympic Lifting class today at 9:00am! Shayan will also be running Open Gym this Sunday from 9:30am to 11:30am!
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WOD

In teams of three, complete as many rounds as possible in 15 minutes of:
6 Single-Arm Dumbbell Snatches (alternating) (50/35)
6 Burpees 🙂

Rest EXACTLY five minutes, and then:

In teams of three, complete as many rounds as possible in 15 minutes of:
10 Dumbbell Push Presses (50/35)
15 Kettlebell Swings (53/53)

*Partners complete a full round and then switch.

“Immorality: the morality of those who are having a better time.”

~H. L. Mencken

Friday June 8, 2018

The 8am WOD getting work done on the Rower!
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Happy Birthday Katie and Jake!

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It’s Benchmark Friday!

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Benchmark WOD

“Hellari”
Compare to 5/12/17
Complete as many rounds as possible in 20 minutes of:
15 walking Lunges with Med Ball Overhead 20/14
10 Wall Balls 20/14
5 Med Ball Cleans 20/14

“There are no shortcuts in evolution.”

~Louis D. Brandeis

Thursday June 7, 2018

Don’t forget to show your Barbell a little love! We will be doing a group “Baby your Barbell” Warm Up today!
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WOD

Group Warm Up:
“Baby your Barbell”

Option 1:
“Roped In”
For Time:
50/35 Calorie Row
800 Meter Run
30 Power Snatches (115/80)
800 Meter Run
5 Rope Climbs

Option 2:
OPEN GYM
Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc!

*You must still come to one of the regularly scheduled WOD times.
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Congratulations Mckinley and Donette for being the May PR shirt winners!! Great work to everyone that set a new PR in May!

“Let us never know what old age is. Let us know the happiness time brings, not count the years.”

~Ausonius

Wednesday June 6, 2018

Ellen is making 95# Overhead Squats look easy!
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Happy Birthday Heidi!

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WOD

Strength:
Push Press
Build to Heavy Set of 5

Conditioning:
“Speed Boat”
3 Rounds For Time:
30/21 Calorie Row
25 Wallballs (20/14)
20 1-Arm Dumbbell Hang Clean and Jerks (50/35)

“A man should always consider how much he has more than he wants.”

~Joseph Addison

Tuesday June 5, 2018

Julie and Sean testing out the new Ab Rollers!
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WOD

Strength:
Deadlift (On the 2:00)
5 Repetitions @ 80%
1 Repetition @ 86%
5 Repetitions @ 83%
1 Repetition @ 89%
5 Repetitions @ 86%
1 Repetition @ 92%

Conditioning:
“Jelly Belly”
For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Bike
10-8-6-4-2: Deadlifts (275/185)

Formula for success: rise early, work hard, strike oil.”

~J. Paul Getty

Monday June 4, 2018

Better late than never! Dave 08 gets “Murph” done!
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Happy Birthday Travis!

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WOD

“Cindy Got Jacked”
For Time:
5 Rounds of “Cindy”
30 Overhead Squats (135/95)
1,000 Meter Row

“If you have a positive attitude and constantly strive to give your best effort, eventually you will overcome your immediate problems and find you are ready for greater challenges.”

~Pat Riley

Sunday June 3, 2018

James is working through the Rope Climbs go Taggart!
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Reminder: Shayan will be running Open Gym today from 9:30am to 11:30am!
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WOD

“Recess”
AMRAP 10:
3 Calorie Bike, 3 Kettlebell Swings (53/35)
6 Calorie Bike, 6 Kettlebell Swings (53/35)
9 Calorie Bike, 9 Kettlebell Swings (53/35)

Continue to add (3) Repetitions Per Round

“Stay positive and happy. Work hard and don’t give up hope. Be open to criticism and keep learning. Surround yourself with happy, warm and genuine people.”

~Tena Desae

Saturday June 2, 2018

Traci, crushing The heavy Hang Cleans on Friday!
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Reminder: Caleb will be coaching the Olympic Lifting class today at 9:00am! Shayan will also be running Open Gym this Sunday from 9:30am to 11:30am!
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WOD

“Bumpy Ride”
In Teams of 3, AMRAP 25:
12/9 Calorie Bike
6 Burpees Over Sandbag
100 Meter Sandbag Run (Lg/Sm)

Partners complete full rounds before switching.

“Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to do.”

~Pele

Friday June 1, 2018

The 10:00am group getting “Murph” started!
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It’s Benchmark Friday

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Memorial Day Murph might be over but you can still get a shirt! We had so many of you wanting one that we decided to make one more order. Put your name and size on the sheet before June 6th to reserve yours!
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Benchmark WOD

Hang Power Clean
Build to a heavy Set of 2

“DT”
Compare to 12/29/17
5 Rounds For Time:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Push Jerks (155/105#)

“The most satisfying thing in life is to have been able to give a large part of one’s self to others.”

~Pierre Teilhard de Chardin