Alright. Schedule change for the next few days. It’s supposed to snow quite a bit coming up, mostly Monday and Tuesday, so this schedule is on the Monday and Tuesday: 7am, 9am, 11am, and 4:00pm are the classes we’re running. If you feel up to making it, feel safe enough, and have the time, please come keep Lana company and get your fitness up!!

If you’re going to stay home, be a recluse and stay on track with the meat and veggies challenge (you know Carrie and I are!!) then do the home version of the workout. Here’s the catch. We’ll have a space for recording the home workouts WHEN YOU COME IN NEXT on the whiteboard. SO DO IT, and then post up your rounds or time or what have you when we get to come back to the gym and train.

This does have to come to an end sometime…

Monday’s Session:

This might be weird, you Row 1k, then do 5 strict rounds of Cindy, and then Row 1k, and do 5 strict rounds of Cindy, then Row 1k and do another 5 rounds of strict Cindy. Also written like this:

3 Rounds for Time:

Row 1,000m

5 Rounds of this:

5 Strict Pull-ups

10 Honest Push-ups

15 Air Squats

Monday’s Home Session:

Remember guys, warm-up a little, do arm swings, leg swings, hug your knees to your chest, it doesn’t take much, but do some to get the blood flowing!

Three Rounds for time:

50 Squat Thrusts (like a burpee without doing all the way down to the floor)

Then 5 rounds of this:

5 V-Ups

10 Push-ups

15 Air Squats


Tuesday: Remember guys, same schedule

And yeah, we’ll scale ole Tommy V, this workout is rough!

“Tommy V”

21 Thrusters (115/75)

12 15′ Rope Climbs

15 Thrusters (115/75)

9 15′ Rope Climbs

9 Thrusters (115/75)

6 15′ Rope Climbs”

Home Workout: This one is going to be quite a bit different, unless you’ve got some serious weight and ropes at your house, which frankly would seem odd to most people…

5 Rounds for Time of:

15 Cossack Lunges (remember that stretch we do hanging onto the uprights where you go to the side, and straighten out the opposite leg and it stretches the groins really well, do that standing and for reps, yes each side is 1 rep)

15 Stationary Lunges (step backwards and then use your front leg to stand up again)

20 Lying Leg Raises

20 Hollow Rocks

40 Bicycle Crunches (point opposite leg out as you pull your elbow to your other opposing knee, there’s a twist in there, and it’s tough!)

40 Russian Twists (have some butt padding or kiss your tail bone goodbye!)

This one is going to hurt 🙂

Remember we’re posting times up in the gym. Email with your time and Lana will post it up on the board in the gym!