Friday’s Workout: 1-22-16

Strength: Black and Green options: Every minute on the minute, for 14 minutes: Even minutes: Black: 4 Deadlifts @ 70-75% of 1 RM Green: 6 deadlifts at a moderate load (use either the conventional, sumo, trap bar or KB option) Odd Minutes: Choose between: Core stability option: 20 second half kneeling pallof press iso-hold on […]

Thursday’s Workout: 1-21-16

Workout of the Day: LSD! 30 minute: Complete 5 minutes at the following stations: Kettlebell circuit Bodyweight circuit #1 5 minutes of step ups Bodyweight circuit #3 Med ball circuit Farmer’s carry circuit LSD Key: Kettlebell Circuit: While using a light kettlebell, perform: 15 swings 10 goblet squats 10 deadlifts 5 lunges on each leg […]

Wednesday’s Workout: 1-20-16

Strength: Black and Green options: Every minute on the minute, for 14 minutes: Even minutes: Black: 5 Bench Press reps @70-75% of 1 RM Green: 6 Landmine Presses on each arm or 6 push ups Odd Minutes: Choose between: Core stability option:20 second side bridge hold on each side    Posture fixing option: 20 second […]

Tuesday’s Workout: 1-19-16

Workout of the Day: For time: Black, and Green options: 2 rounds for time of: 20 calories on the rower / 20 calories on the rower 20 goblet lunges (10 on each leg) (53#/35) / 20 body weight lunges (10 on each leg) 20 ring rows / 10 ring rows  20 second RKC Plank / […]

Monday’s Workout: 1-18-16

Strength: Black and Green options: Every minute on the minute, for 14 minutes: Even minutes complete: Black: 3 back squats @70-75% of 1 RM Green: 6 goblet squats at a moderate weight Odd Minutes: Choose between: Core Stability Option: RKC Plank for 20 seconds Cardiovascular option:5 burpees Posture fixer option: 10 kettlebell swings 53#/35 (make […]

Cindy Knapp & Edna Mosher

December and January Members of the Month: Cindy Knapp & Edna Mosher Congratulations to Cindy Knapp and Edna Mosher, our November and December Members of the Month! We are very excited to highlight these ladies as outstanding members of our community for several reasons. Edna and Cindy just celebrated their 1 year anniversary as members […]

Friday’s Workout 1-15-16

Strength: Black and Green options: Every minute on the minute, for 14 minutes: Even minutes: Black: 4 Deadlifts @ 70-75% of 1 RM Green: 6 deadlifts at a moderate load (use either the conventional, sumo, trap bar or KB option) Odd Minutes: Choose between: Core stability option: 20 second half kneeling pallof press iso-hold on […]

Thursday’s Workout: 1-14-16

Workout of the Day: LSD! 30 minutes: Pyramid #1: Complete 10 minutes of the following pyramid: 5-10-15-10-5: Step ups on each leg Ring rows Slam balls 20#/15 Pyramid #2: Complete 10 minutes of the following pyramid: 5-10-15-10-5: Squat thrusts body weight lunges on each leg Inch worms with a push up Pyramid #3: Complete 10 […]

Wednesday’s Workout 1-13-16

Strength: Black and Green options: Every minute on the minute, for 14 minutes: Even minutes: Black: 5 Bench Press reps @70-75% of 1 RM Green: 6 Landmine Presses on each arm or 6 push ups Odd Minutes: Choose between: Core stability option:20 second side bridge hold on each side Posture fixing option: 20 second bat […]

Tuesday’s Workout 1-12-16

Workout of the Day: In a team of 3, complete the following with only 1 person working at a time: 1,800 meters on the rower or 125 calories on the airdyne / 1,200 meters on the rower or 85 calories on the airdyne / 2,100 meters on the rower or 145 calories on the airdyne […]