04 Jul Workout Of The Day 5 July 2016
:1 Max OHS :1 Rest :2 Max Front Squats :2 Rest :3 Max Back Squats *Use 40% of 1RM for each :12 AMRAP 40 Double unders 30 Sit ups 20 Wall Ball 20/14 10 Lunges...
03 Jul Workout Of The Day 4 July 2016
Happy Birthday AMERICA! 8am and 9:30am classes only...
02 Jul Workout Of The Day 3 July 2016
8:30am: Open Gym 9:00am: Olympic Weightlifting 10:15am: Kids Class (Ages 5-12) *Open tomorrow, July 4th at 8am and 9:30am only. ...
01 Jul Workout Of The Day 2 July 2016
8am: Gymnastics, Mobility and Core 9am: FREE Community and members workout 10:15am: Kids Class (Ages 5-12)...
30 Jun Workout Of The Day 1 July 2016
Every 2 minutes and 30 seconds x 5 5 Back Squats *Increase weight each set and go for a 5 rep max *Set 1 should be 55-60% of 1RM 2 Rounds 21 Wall Ball 20/14 15 Front Squat 95/63 12 DB Push Press 40/25 9 T2B 6 Pull ups 3 Burpees...
29 Jun Workout Of The Day 30 June 2016
Every :2 x 5 3 Deadlifts *Increase weight each set and go for a 3 rep max For Time: 400m Row 40 KB Swings 53/35 40 Sit ups 300m Row 30 KB Swings 53/35 30 Sit ups 200m Row 20 KB Swings 53/35 20 Sit ups 100m Row 10 KB Swings 53/35 10 Sit ups...
28 Jun Workout Of The Day 29 June 2016
Every 90 seconds Shoulder press 1-1-1-1-1 Every 2 minutes Push press 3-3-3-3-3 Every 2 minutes and 30 seconds Push jerk 5-5-5-5-5...
27 Jun Workout Of The Day 28 June 2016
Use 40% of 1RM Back Squat :3 Max Back Squats :2 Rest :2 Max Back Squats :1 Rest :1 Max Back Squats 3 Rounds 12 Box Jumps 24/20 12 Box Step ups 24/20 12 Pull ups 400m Run...
26 Jun Workout Of The Day 27 June 2016
Weighted Ring Dips 3-3-2-1-1-1 3 Rounds 200m Med Ball Run 45/30 5 Man Makers 25/15 200m Farmers Carry 40/25 5 Man Makers 25/15 *Man Maker = Push up, DB Row R, Push up, DB Row L, Squat Clean, Press...
25 Jun Workout Of The Day 26 June 2016
8:30am: Open Gym 9am: Olympic Weightlifting 10:15am: CrossFit Kids class (Ages 5-12)...