"The mighty oak was once a tiny nut..... that simply stood it's ground!!"
New Years Day WOD!!
It was so GREAT to see the nice turn out for our 2014 New Years Day WOD. I know everyone was surprised at to see Murph on the board...but what a better way to start the new year than doing arguably one of the hardest WODs we do. Now you know that you can do anything!!! Bring it on 2014!!
2014 Group Class Schedule
REMINDER!! We will be changing our class schedule for 2014. The following is the new list of classes offered.
Monday - Friday
6:00am, 8:30am, 12:00, (CLOSED from 1:00-3:00) 3:30pm, 4:30pm, 5:30pm & 6:30pm
Monday and Wednesday ONLY
5:00am
Saturday
9:00am & 10:00am
Sunday
1:00pm - 4:00pm (Open Gym for all members)
New Fundamentals Class!!!
Members... you have set a record for new athletes signed up for fundamentals. Because of this large number, we are breaking classes into groups of 6. 1 instructor for every 6 students....and we will have 8 classes offered this month. One class at 11:00am and one at 7:30pm...each Monday. The class will still be 5 days long, which means it will run from Monday thru Friday of each week.
As you already have...please help us get max enrollment for this January.
FOR NEW YEARS ONLY.... Fundamentals will be $99. Your $99 pays for both fundamentals and 2 FULL MONTHS of "UNLIMITED" membership.
Food Drive....day to Burpee up!!
Well.... I think I can speak for Nick... I was NOT looking forward to this day. However, Nick was a bigger man. He did Murph and followed it up with his 135 Burpees. Here is a short video of Nick and I.
Tomorrows WOD:
A. Three sets, not for time, of:
Rebounding Box Jumps x 10-12 reps
Alternating Pistols x 20 reps (10 each leg)
Turkish getups x 3-6 (each arm)
B. Deadlift
Set 1 - 10 reps @ 45-50%
Set 2 - 10 reps @ 50-55%
Set 3 - 8 reps @ 65-75%
Set 4 - 6 reps @ 75-80%
Set 5 - 4 reps @ 80-85%
Rest 3-minutes between sets. Must use Neutral Grip.
C. Every minute on the minute, for 5-minutes:
It was so GREAT to see the nice turn out for our 2014 New Years Day WOD. I know everyone was surprised at to see Murph on the board...but what a better way to start the new year than doing arguably one of the hardest WODs we do. Now you know that you can do anything!!! Bring it on 2014!!
2014 Group Class Schedule
REMINDER!! We will be changing our class schedule for 2014. The following is the new list of classes offered.
Monday - Friday
6:00am, 8:30am, 12:00, (CLOSED from 1:00-3:00) 3:30pm, 4:30pm, 5:30pm & 6:30pm
Monday and Wednesday ONLY
5:00am
Saturday
9:00am & 10:00am
Sunday
1:00pm - 4:00pm (Open Gym for all members)
New Fundamentals Class!!!
Members... you have set a record for new athletes signed up for fundamentals. Because of this large number, we are breaking classes into groups of 6. 1 instructor for every 6 students....and we will have 8 classes offered this month. One class at 11:00am and one at 7:30pm...each Monday. The class will still be 5 days long, which means it will run from Monday thru Friday of each week.
As you already have...please help us get max enrollment for this January.
FOR NEW YEARS ONLY.... Fundamentals will be $99. Your $99 pays for both fundamentals and 2 FULL MONTHS of "UNLIMITED" membership.
Food Drive....day to Burpee up!!
Well.... I think I can speak for Nick... I was NOT looking forward to this day. However, Nick was a bigger man. He did Murph and followed it up with his 135 Burpees. Here is a short video of Nick and I.
Tomorrows WOD:
A. Three sets, not for time, of:
Rebounding Box Jumps x 10-12 reps
Alternating Pistols x 20 reps (10 each leg)
Turkish getups x 3-6 (each arm)
B. Deadlift
Set 1 - 10 reps @ 45-50%
Set 2 - 10 reps @ 50-55%
Set 3 - 8 reps @ 65-75%
Set 4 - 6 reps @ 75-80%
Set 5 - 4 reps @ 80-85%
Rest 3-minutes between sets. Must use Neutral Grip.
C. Every minute on the minute, for 5-minutes:
6 Deadlifts (275/185 lbs.)
12 Box Jumps (24/20)
Todays WOD:
Todays WOD:
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