Category: Uncategorized

WOD: Squat Cleans: 5-5-5-5-5 AQAP:100 Kettlebell Swings 70/53100 Abmat Sit-ups Post results/thoughts to comments Anyone else get some blown up forearms on the met-con today. Great job everybody, I was pumped to see a bunch of you step up your weight on the kettlebell swings, and a bunch of continued improvement on the cleans. Hope to see a bunch of you tomorrow. Cheers. Bart working through his swings Sisters Alison and Gillian working through their sit-ups A big class working through their swings – Jade

WOD: “McGhee”- 30 minute AMRAP:5 Deadlifts 275/18513 Push-ups9 Box Jumps 24/18 Post results/thoughts to comments If we didn’t see you this morning I hope you all have a great weekend. For those who were in I hope you can move tomorrow. Way to push through a really tough workout with a lot of heavy deadlifts. Great work guys. Reminder open gym tomorrow 11-1 PM. Chris will be here to help you out with your lifts, movements, etc. Come make up a workout you missed this week. Cheers. Cindy and Carol working through some of their deadlifts Kim getting her bar off the floor Greg from Concept 2 stopped by for a TOUGH workout – Jade

WOD: Work Your Weakness Strength: 20 minutes (Pick 2 movements. These movements must be strength based. Pick a rep range between 1-5 and a weight, if applicable, to match the rep range. Perform the 1st movement for the given rep range every-minute-on-the-minute for 10 minutes and then move to the 2nd movement, performing the given rep range every-minute-on-the-minute for 10 minutes.) Work Your Weakness Met-con:  12 minute AMRAP (This must be a couplet. So pick 2 movements, pick the weights where applicable, and reps ranges for both the movements. Perform an AMRAP for 12 minutes with the given movements, weights, and reps you have chosen.) Post results/thoughts to comments While the gym was a little sparse this evening we had some big classes early on in the day. You guys all did an awesome job, and it was great to see you all do so…

WOD: Pistol Squat Practice: 10-15 minutes 10 minute AMRAP:10 Slam Ball Slams 40/3010 Dumbbell Hang Power Cleans 45/30 Post results/thoughts to comments Sorry for the late updates here guys. Blogger has been down for a while so you’ll get 3 updates here. It was awesome to see a few of you get your first unassisted pistol squats today. For those who don’t have one or had never tried to got to practice and get a feeling for the range of motion. Great work on the met-con, I think you all felt like you’re forearms were about to explode. Great job. Cheers. Practicing the pistol squat Phillip getting into beastmode Elliott and Chris pushing hard – Jade

WOD: EMOTM 10 minutes: For 10 minutes perform 3 Power Cleans and 1 Split Jerk EMOTM 4 rounds – 3 minutes work – 2 minutes rest:25 Pull-upsMax Dumbbell Thrusters 35/25 Post results/thoughts to comments As usual awesome work today everybody. You guys all did great. The evil dumbbell thruster reared its ugly head again today and I think you all felt the wrath it can bring. A bunch of people stepped up to the plate dropping a band level, or even going for full pull-ups on the workout. Great job. Power cleans continue to improve and you guys are all continuing to get stronger. Great work everybody. Cheers. Some of the ladies at the noon class working through their thrusters Bryant working through his thrusters Floored Our newest On-rampg group finished…Charlie, Mark, Christine, Carol, Lynn, Chuck, Betsy, and not pictured David. Say hi to…