Progress
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Move smooth and fast in todays workout. Good positions will be key in developing motor patterns that will result in adaptations to the movements. Don’t worry about load toady if these movements are difficult.

Workout 11/16/2018

As many rounds as possible in 3 minutes

Rest 2 minutes x 4 cycles

3 Squat Snatch (135#/95#)

6 Push-up

9 Wall ball (20#/14# - 10 ft target)

*reset each cycle

Coaches meeting
 Coaches meeting to talk about how to make our place better!

Coaches meeting to talk about how to make our place better!

Smiling faces of our coaches after our staff meeting. We met to talk about what 2019 will look like and sharing ideas on how to improve our classes. Behind the scenes we will continue to work on delivering the best experience and atmosphere to help our members achieve long term health. Thank you to our coaches for working hard each day to deliver to our community.

Workout 11/15/2018

“Jackie”

For time:

1000m row

50 Thruster (45#/35#)

30 Pull-ups

Lost and Found
 Lost and Found is getting cleared out so check for your stuff!

Lost and Found is getting cleared out so check for your stuff!

Lost and Found is getting cleared out so check for your stuff! It will be donated after Friday, there are some nice clothes in there.

Workout 11/14/2018

A - 15 minutes to establish heaviest

load of the following complex

2 Clean + 2 Front Squat

*In between sets perform 5 x 5 strict pull-up

B - For time

45 Double Dumbbell Ground to overhead

(50#/35#)

Love/Hate
 All the bikes are gone!

All the bikes are gone!

You may have noticed that all of our Assault Bikes have gone missing. Don’t worry we are getting some new ones in the very near future that will test and increase your fitness levels!

Workout 11/13/2018

As many rounds as possible in 15 minutes

15 1-Arm dumbbell snatch (55#/40#)

Run 100 meter (sub 10 burpee over DB if air quality is low)

*Alternate arms each round

Rolled out of bed to do this...

Last Saturday Joe and I completed our first sprint duathlon. It consisted of a 1 mile run, 8 mile bike and 5k run. It was a challenge we both wanted to take on and see where our fitness in these elements was at. I believe I won the battle for most sweat while Joe crushed the course, it was about an hour total of sustained effort on the 3 events. It was fun to be challenged by something new and weather permitting I’ll be working on getting my bike skills up to par and learning how to navigate hills…. Thanks for the push Joe and congrats on completing the event, we might take on the swing portion for a sprint triathlon next time…

Workout 11/10/2018

Teams of 3, as many reps as possible in 20 minutes

20/15 calorie row

Kettlebell/Dumbbell Thruster (50#/35#)

rest

*rotate when partner completes row