weigh me down

Tuesday in class we started with some dynamic mobility movements, inchworm, bear crawl, frog hop etc.  For strength we worked on the kettlebell hi-pull or snatch, weighted pull-ups and ring push-ups.

Workout was:

3-4 rounds

45 seconds of work/ 15 seconds of rest

renegade lunge

jump rope

shuttle run

box jump

ring row

Beacon rock hike this Sunday

We hope you can all join us for a group hike this Sunday to Beacon rock!  It's a 7.6 mile hike with 2000 feet of elevation gain, this will be a challenging but easier trip than our Dog Mtn hike.  We'll be meeting at the Gateway park and ride at 8:00 am.  If you want any more details email Nathan with any questions!

Monday marked the busiest day we have ever had in the gym.  Thanks to everyone in the 5:30 pm class for working around each other! We warmed up with pass thrus and overhead squats and then did thrusters for strength.  Two warm-up sets of five followed by 5 work sets of 3.  Try to increase the load each set.

Workout was:

3 rounds

run a lap

10 knees to elbows

15 ball slams

heavy med ball carry

twice as nice

Saturday was a little hectic so we teamed everyone up for one of our patented super duper fun partner workouts!  Thanks to Kevin, Lauren, Natalie and Amir for joining us for their first class!  

We warmed up with med ball around the block and then worked on pistols and heavy kettlebell swings.

Workout was:

run around the block

50 - med ball partner sit-up passes

8x - bear crawl

200 - jump ropes

100 - kettlebell sumo deadlift high pull

run around the block

200 - jump ropes

6x - overhead med ball carry

2 minute - l-sit

"Jackie"

Friday in class we did warmed up with some heavy med ball cleans and knees to elbows.

Nice job to Melissa, Jenn H and Cristina for their kipping pull-ups!  

Congrats to Orion and Courtney with the fastest times of the day!

 Workout was:

"Jackie"

1 round

row 1000 meters

50 barbell thrusters (male 45 lb, female 33 lb)

30 pull-ups

Alert: another crackpot sighting

Nathan bet Nick double or nothing that he couldn't balance a 30 pound d-ball on his head the length of the driveway.

Guess who won that bet.

Congratulations to Macala on her first pull-up!  

Today was a deadlift day followed by a quick partner workout.  

Workout was:

2 warm-up sets

then

5 sets of 3 deadlifts

Partner workout

med ball around the block

4 farmers walks

1000 meter row

2 minute ring hold

divide the reps equally between partners

Kettlebell Fever

Wednesday was skill night so we warmed up with ladder drills and med ball partner sit-ups

Workout was:

Set A

5 rounds

double kettlebell clean & squat

15 - ring push ups

row 250 meters

Set B

3-5 rounds

3 - turkish get-ups

rack walk to gate and back

5 - shuttle runs

Happy birthday Nurse Tiff!

Join us in wishing Nurse Tiff and happy and fun filled 24th birthday!

Workout was:

5x5

kettlebell or dumbbell snatch

weighted pull-ups, pull-up, harder band pull-ups

dips

45 seconds of work / 15 seconds of rest

hand to hand swings

jump rope

shuttle run

frog hop

jacknife