Friday, December 28, 2012

New Years hours!

We will be closed Monday December 31st, and Tuesday January 1st. Hope everyone has a good new year, and make sure you come to the workout tomorrow at 10am!

Thursday, December 27, 2012

David Kaplan.. MMA sessions starts tomorrow!

If anyone is interested in private trainings or wants to get a group together to have some MMA lessons with David Kaplan please let me know asap! ? He will be available for a 1, 3  or 4 oclock! Please let me know asap! give me a call or email with any further questions

Saturday, December 22, 2012

Christmas Hours

Monday - closed
Tuesday - closed
Wednesday - 5 pm only
Thursday - no 11 am
                  5 and 6 pm only
Friday- 5 pm
Saturday - 10 am

Wednesday, December 19, 2012

Family and Friends

Just wanted to remind everyone its family and friends week! Make sure you bring someone in to work out with you for free!

WOD

Elizabeth

RX:

21-15-9

Clean 135/95
Ring dips


Diane

RX:

21-15-9

Deadlift 225
Handstand Push-ups

Friday, December 14, 2012

Making some SERIOUS moves at the gym.. be sure to be on the look out to hear about the new additions!

Thursday, December 13, 2012

WOD 121312

Row 1000 meters

15 minutes of: Cindy
5 pull-ups
10 pushups
15 squats

Row 1000 meters

Tuesday, December 11, 2012

friends and family

Hey everyone! Make sure you bring a family member or a friend down the week of the 17th-21st to train for free!

WOD

Bench:
 Max Effort
JM press

Platforms
  - 7 x 7 bear complex
  - 3-2-1
      3 dead
       2 cleans
       1 jerk

WOD: AMRAP 15 minutes

25 slamball
25 double unders
250 m row

Thursday, December 6, 2012

Chipper


20 wall balls ( 10#/6# )
20 situps
20 box jumps (24"/20" )
20 push ups
20 cleans (135/75)
20 double unders (60 singles)
20 thrusters (35#/ 20# dumbells)
20 pull ups
20 overhead squat (75/45 #)
20 kettlebell swings (53/35 #)
20 push press (75/45#)
20 dips
20 sumo dead (95/75#)
20 burpees 
20 back squat (135/95#)
20 GHD situps
20 walking lunges
20 dead lift (185/95#)
20 knees to elbows
20 front squat (115/75#)

WOD Helen

3 rounds for time

800 m run/ row 400 m
21 Kettlebell swings
12 pull-ups