Change 2: The Saturday workout is going to be held as scheduled. I know I told the 5pm class we were going to have to cancel, but Tusch is going to be there for anyone who wants to get a workout on.
We will be holding our Free Saturday Workout from 10-11 am tomorrow. The workout is scalable for all fitness levels, so feel free to bring friends and family.
We will be holding Open Gym for our members from 11-12pm.
I asked my four year old son Riley what he thought we should do for a workout this Friday, I kid you not the first words out of his mouth were...
WOD
"Fight Gone Bad"
Three rounds of:
Wall-ball, 20# Men 10# Women, 10 ft target (Reps)
Sumo Deadlift High-Pull, 75# Men 55# Women (Reps)
Box Jump, 20" box (Reps)
Push-press, 75# Men 55# Women (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
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Here he is, the Friday Guest Trainer in his best pose down!
WOD
Max Rounds in 20 Minutes of:
10 x Deadlift Men 135#, Women 95#
10 x Kettle Bell Swing Men 53#, Women 35#
10 x Box Jump
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WOD
4 Rounds for Time
400 Meter Run
15 x OHS Men 95#, Women 65#
9 x Thrusters Men 95#, Women 65#
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Sorry for having to cancel todays 9am class without notice. We had a medical issue with Tyler and were unable to find coverage. Class is on for tomorrow as scheduled. See everyone then.
WOD
"Angie"
100 x Pull Ups
100 x Push Ups
100 x Sit Ups
100 x Squats
The Exercises must be done in order.
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We will be holding our Free Saturday Workout from 10-11 am tomorrow. The workout is scalable for all fitness levels, so feel free to bring friends and family.
We will be holding Open Gym for our members from 11-12pm.
WOD
"Amanda"
We are unfortunately saying goodbye to Amanda, she is moving to Virginia as her Navy journey continues. We wish you the best of luck, it has been great having you as a member of the gym, we couldn't have completed the new construction without you!
3 Rounds for Time:
21, 15, 9
Sumo Deadlift High Pull Men 75#, Women 55#
Knees To Elbows
This workout is structured just like "Fran", 21 of each, 15 of each, 9 of each and then start at 21 again.
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Amanda
We are going to be saying goodbye to Amanda. Dave and Jess have graciously offered to host a BBQ followed by "pub crawl." The BBQ will kick off at 4PM, requested items are either a side dish, desert, appetizer or drink. The address for the house will be posted on the board at the gym. Please put your name up on the board if you plan on attending so we can get a rough head count.
