Workout of the Day

Thursday October 4, 2018

“Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.” A. “Half Past” Full Tabata of each movement 1. Bike 2. Kettlebell Swings @ 70/53 3. Double Unders 4. Sit Ups 1 Minute rest between rounds Bonus: ROM WOD

Wednesday October 3, 2018

“Sometimes just putting int he work is what you need to do to get better. So, put in the work.” A. Front Squat 6×3 B. EMOM x 20 Odd: 5 Thrusters @ 75/55 + 5 C2B Pull Ups + 5 Bar Facing Burpees Even: 20 / 16 Cal Row Performance: 5 Thrusters @ 75/55 +…

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Tuesday October 2, 2018

“Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.” – Greg Glassman A. Deadlifts – 10 – 8 – 6 – 4 –…

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Monday October 1, 2018

*Congrats to Krysta for completing the Wine Glass Marathon yesterday in Corning, NY. She finished 26.2 miles in 3:34:25. That breaks down to around 8:11 a mile and qualifies her for the Boston Marathon! “Burn one thing into your nervous system: You will not achieve what you want to achieve if you spend time wallowing…

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Sunday September 30, 2018

“Insist your foundational pieces are rock-solid” – Greg Glassman A. Life Boat: EMOM x 18 Min 1: Cal Row Min 2: Strict Press @ 75/55 Min 3: Sit Ups Score is total reps

Saturday September 29, 2018

“Opportunities are everywhere. So are excuses. Your life. Your choice.” A. “Warrior Dash ” – For Time – Teams of 2 2 Mile Run (relay style) 6 Rounds of DT (split the work) 1 Mile Run (relay style) 4 Rounds of DT 800M Run (relay style) 2 Rounds fo DT DT = 12 Deadlifts /…

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Friday September 28, 2018

A. 1 Clean and Jerk EMOM x 12 +5-10 lbs from last week. B. Tom – AMRAP 25 7 Ring Muscle Ups 11 Thrusters @ 155/105 14 Toes-to-bar Performance: 7 Ring Muscle Up Transitions | Thrusters @ 135/95 | T2B Fitness: 7 Strict Pull ups + 7 Push Ups | Thrusters @ 95/65 | Knee’s…

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Thursday September 27, 2018

10:30 am tomorrow Ashley is running a 400m for a test. If you’re interested you’re welcome to join us at the Spakcenkill track to test your 400M also. We’ll bring you through a warm up and then we’ll test your 400. 400m is 1 lap around the track as fast as possible. “There is something…

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Wednesday September 26, 2018

“Remember: your car has a brake pedal and an accelerator. So should you.” A. 20 Rep Max Back Squat (go up from last week) B. AMRAP 20 100 Double Unders 20 Cal Bike 20 Up and Over Box Jumps @ 24/20 20 Front Squats @ 165/115 Performance: Front Squats @ 135/95 Fitness: 100 Single Unders…

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Tuesday September 25, 2018

“Even in the seemingly safest bets, it’s always best to assume you’re missing something” – Ray Dalio A. Alternating Efforts x 4 5 DB Single Arm Row (each arm) 5 DB Push Press (each arm) B. Holloway – On The Every 4 Minutes x 5 12 DB Snatch @ 70/50 12 Cal Row 12 Burpees…

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