Workout of the Day

Wod: Workout Of The Day, December 4, 2019

What motivates you to workout everyday? Jedi Master/Jedi Knight Skill: Back Squat 4×8 WOD: As many reps as possible in 5 mins of: Jumping Alternating Lunge   Padawan Skill: Back Squat 4×8 WOD: 5 minutes of good quality walking lunges focusing on form   Be Prepared to stay after and work one of today’s priority… Read more »

Wod: Workout Of The Day, December 3, 2019

You will find Chris and Ginger during the evening hours at the box. Always smiling and encouraging Jedi Master Skill: Power Clean & Push Jerk 1×1 WOD: 3 rounds for time of: 21 Chest-to-bar Pull-ups 21 Handstand Push-ups 21 Clean & Jerks, 95/65 lbs Jedi Knight Skill: Power Clean & Push Jerk 1×1 WOD: 3… Read more »

Wod: Workout Of The Day December 2, 2019

It’s important that you surround yourself with people who get you and push you to work harder than you did yesterday. Jedi Master Skill: Deadlift 1×10 (double overhand and no hook grip) WOD: Row 2 km Jedi Knight Skill: Deadlift 1×10 (double overhand and no hook grip) WOD: Row 2 km Padawan Skill: Deadlift 1×10… Read more »

Wod: Workout Of The Day, November 30, 2019

Forwards Barbell and Personal Training Space Jedi Master Complete as many rounds as possible in 20 mins of: 15 Bar Facing Burpees 12 Deadlifts, 225/155 lbs 9 Toes-to-bars Complete in teams of 2, alternating sprint rounds. Jedi Knight Complete as many rounds as possible in 20 mins of: 15 Bar Facing Burpees 12 Deadlifts, 185/115… Read more »

Wod: Workout Of The Day, November 29, 2019

Are you ready for Coach Danny’s post Thanksgiving Workout?  We are having only one class today at 12:00pm. The Walker Special Scale as needed   Teams of 2 for 3 rounds 50 Wall Balls 50 Kettlebell Swings 50 Lunges 50 Alternating Kettlebell Snatches 50 Medicine Ball Cleans 50 Kettlebell Push Press (switch arms after every… Read more »

Wod: Workout Of The Day, November 27, 2019

“Happy Healthy Parents  Make For Happy Healthy Children” Jedi Master Skill: Sumo Deadlift 5×2 Wod: 5 rounds, 30 secs per station, for reps: Sumo Deadlift High-pull, 95/65 lbs Rest 30 secs Ring-Dip Rest 30 secs Jedi Knight Skill: Sumo Deadlift 5×2 Wod: 5 rounds, 30 secs per station, for reps: Kettlebell Sumo Deadlift High-pull, 53/35… Read more »

Wod: Workout Of The Day, November 26, 2019

It takes time, patience and most of all practice to learn a new skill.  Don’t give up.  Hard work pays off. Jedi Master Skill: Single Arm Dumbbell Strict Press 10-10 Build to a 10RM for each arm (log L and R load separately). Wod: Complete as many rounds as possible in 10 mins of: 8… Read more »

Wod: Workout Of The Day, November 25, 2019

How do you choose to recover after the coach yells “time”? Nice Andy prefers a towel over his face. Jedi Master Skill: Alternating EMOM for 10 mins: Row 15 Calories 15 Burpees Wod  For time: 30-20-10 reps Hang Squat Clean, 95/65 lbs Pull-up Jedi Knight Skill: Alternating EMOM for 10 mins: Row 12 Calories 12… Read more »

Wod: Workout Of The Day, November 24, 2019

Are you ready for the week ahead?  Thanksgiving is a wonder time to spend with loved ones all while indulging on our favorite foods.  Be sure to plan ahead what days and times you will be training.  Enjoy the holiday week but do not neglect your training.   Below are our hours for this week…. Read more »