Today to the Gym will only be open from 6:00 pm – 9:00 pm. Wear a Costume!
Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds
Thank you to everyone that came down on Saturday for the Barbells for Boobs even. It was alot of fun and we raised $1,500 all together.
Congrats to Dan for getting his first Pullup! You rock awesome job man!
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
The barbells for boobs event is tomorrow. It kicks off at 10:00 I hope to see you all there.
“Tabata Fight Gone Bad”
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20″ box (Reps)
Push-press 75 pounds (Reps)
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
Note: There is no 10 am class today, the 10 am class will resume next week with Sean. Don’t forget no classes on Saturday for the Barbells for Boob event. If you cant make it until later still come by for the BBQ, bring your friends and family too. If you want to bring something there is a sheet in the gym to let us know so we don’t end up getting duplicates. John is making a Paleo Pineapple Upside Down Cake that sounds yummy.
On Monday the gym will open at 6:00 pm, its an open format so come when ever you like and get in the spirit with a costume. We will have a prize for best costume.
3 Rounds for time of:
50 Air Squats
Don’t forget No 10 am class today or Thursday and the gym closes early at 8:45 pm tomorrow (Wednesday)
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Notes of this week’s Schedule:
There will be no Tuesday and Thursday 10:00 am class this week. I am sorry for any inconvenience.
Wednesdays 8:00 pm class and 9:00 open gym time is also canceled. The gym will be open from 8:00-8:40.
I am also putting out a sign up sheet for anyone that wants to contribute to the Barbells for Boobs BBQ, just write down what your bringing. Its completely optional so do feel you need to bring anything.
Dont Forget Next Monday to wear a costume for Halloween! The gym will be open for 6-9 with in a open format. Come and go as you please, we will run the WOD every 30 minutes or so.
We are doing a partner WOD today at the 10and 11 am classes.
Three Rounds for time:
Farmers Carry 50 Meters out 2 70# KB
Farmers Carry 50 Meters back 2 70# KB
Rack Carry 50 Meters Out 2 53# KB
Rack Carry 50 Meters Back 2 53# KB
Overhead Carry 50 Meters out 2 35# KB
Overhead Carry 50 Meters back 2 35# KB
We are running Sprints today!
10 sets 100 meters with 90 seconds rest between sprints.
Three rounds for time of:
135 pound Overhead squat, 10 reps
Don’t forget to sign up for the Barbell For Boobs event. There will be no classes that day. On Halloween we will have no scheduled classes. We will have an open gym format from 6-9 with a costume contest and a fun WOD.
5 Rounds for time:
7 Ring Dips
20 Box Jumps
7 Wall Walks