WOD
The last workout of 2022!
And the first workout of the rest of your life. So METAL!
Schedule stuff: Friday Morning is 9 and 11 again, but no evening classes. Enjoy the last night of the year everyone!! Think about the typical new years stuff, it’s the proper time to make goals, reflect on what happened, what went well, all that good stuff. Set aside some time to actually do it before you get hammered on Chianti, ha 🙂
The Workout:
Jerks for Max 5
We’ll break out the jerk blocks when we need them also, 5’s are rough to bring back down! Enjoy it!
Thursday! John’s Back Guys!!
Yay, they made it “home” to here 🙂
Schedule for Thursday, 9 and 11am, 4:15 and 5:15pm, come enjoy the intensity!
Schedule for Friday: 7am, 9am and 11am, closed for New Years after that! Saturday closed as well.
Thanks for letting this week be kinda weird, it’s always a weird week and the snow made it way weirder, so yay, thanks for rolling with it, and having fun when you can! Next week it’s supposed to snow, but also have higher temps, which means less worries for driving, just flooding and roofs collapsing and stuff like that, no problemo for fitness!!
The Workout:
5 Rounds, rest after each, and try to go as fast as you can through each!
21 Push Presses 105/70
21 Calories on the Row
Go man go!
Wednesday, same schedule, probably gonna snow more tonight!
Hey guys, same action as Tuesday, 9am, 11am, 4:15pm. Wednesday night into Thursday it’s supposed to snow again, so stay tuned on what’s gonna go down.
The Workout:
“Nate”
Max Rounds in 20 Minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 Big KB Swings
ROCK IT.
Tuesday, another “snow day”
Schedule! Late Opening Again, Gym opens at 9:00am, for the 9, and 11am classes, and then let’s do both the 4:15 and the 5:15pm classes. Stay safe you guys!
After yesterday you guys are gonna be pretty sore for sure! So what’s left? The back side of your back side! Let’s get into that and get stronger! The key to progress is daily intensity, not volume, not movements, not reps, not schemes, all that can go into helping you to have intensity in your training, but a daily dose really is the thing 🙂
The Workout:
Deadlifts for Max 3
Who’s got a record in there?
Monday!! Snowpocalypse 2021!
We have a habit of kind of freaking out about snow out here in the PNW, but truth be told, we’re never really prepared for it well because we get so little of it! So it makes sense. We’re gonna cancel the early and late classes tomorrow at the gym. Let’s make it easy for everyone, sorry if it hoses your ability to workout, but safety is key, and it’s gonna be cold and icy everywhere, so let’s take stock of that. CLASSES ONLY: 9am, 11am, and 4:15pm. Classes that are cancelled Monday: 5, 6, 7am, and the 5:15pm. Come and get after it!
Thanks 🙂
The Workout:
For Time:
“Angie”
100 Pull-ups
100 Push-Ups
100 Sit-ups
100 Air Squats
A normal scale is 60% of the arm reps, and then of course scaling from there. Welcome back!!
Thursday Day 12!!
Come get your sticker!! They’re cheezy, and sooo good! Proud of you guys who made it all 12, I now it’s a super grind to get them in, but HUGE bravo’s, and that makes all next week a bonus week for sure!
The Workout:
“Nutts”
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate
Canadian Armed Forces Lt. Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group, was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, Afghanistan, on Dec. 23, 2009.
He is survived by his parents, Richard and Ethel Jane.