September 20

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Saturday Morning WOD 8am and 915am

Update to class times: 7am and 4pm are no longer running. We have opened up a 5pm class time to help thin out the 5:30pm class. The Friday 6:30pm class will be open next week as long as there is solid and consistent participation. Please sign up in zen and register for your classes, this really is important to do.

Sept 21 will be the last day to order the fall and winter gear, you can place your order online. Follow the link HERE

September 27 Go Gold Fundraiser WOD at the gym then softball and grilling at Guthridge Park. There will be a Facebook events page set up with times and directions for the start of the softball and grilling.

Rx: OHP 4×2 @9 RPE and Front Squats 4×2 @ 9 RPE. Guest WOD

Gold : OHP 4×3 @9 RPE and Front Squats 4×3 @ 9 RPE. Guest WOD

Silver : OHP 4×5 @9 RPE and Front Squats 4×5. Guess WOD

Post WOD : 3 X 20 SEC L-SIT

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September 19

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Update to class times: 7am and 4pm are no longer running. We have opened up a 5pm class time to help thin out the 5:30pm class. The Friday 6:30pm class will be open next week as long as there is solid and consistent participation. Please sign up in zen and register for your classes, this really is important to do.

Sept 21 will be the last day to order the fall and winter gear, you can place your order online. Follow the link HERE

September 27 Go Gold Fundraiser WOD at the gym then softball and grilling at Guthridge Park. There will be a Facebook events page set up with times and directions for the start of the softball and grilling.

Rx : Deadlift 4×2 @ 9 RPE. Then, 20min AMRAP of SDLHP (30/40). Start with a 400m run then complete as many SDLHP as possible. Once the bar is dropped you must run another 400.

Gold : Deadlift 4×3 @ 9 RPE. Then, 20min AMRAP of SDLHP (30/40). Start with a 400m run then complete as many SDLHP as possible. Once the bar is dropped you must run another 400.

Silver : Deadlift 4×10. Then, 20min AMRAP of SDLHP (20/30). Start with a 400m run then complete as many SDLHP as possible. Once the bar is dropped you must run another 400.

Endo : 400m Sled Pull for time.

Post WOD : 50TTB

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September 18

 

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Update to class times: 7am and 4pm are no longer running. We have opened up a 5pm class time to help thin out the 5:30pm class. The Friday 6:30pm class will be open next week as long as there is solid and consistent participation. Please sign up in zen and register for your classes, this really is important to do.

Sept 21 will be the last day to order the fall and winter gear, you can place your order online. Follow the link HERE

September 27 Go Gold Fundraiser WOD at the gym then softball and grilling at Guthridge Park. There will be a Facebook events page set up with times and directions for the start of the softball and grilling.

Open gym 5am to 630pm, we will be closing right at 630 so please adjust your times accordingly and respect our times, thank you.

Mobility WOD 6am and 5pm

Kilo Kids 515pm

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September 18

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Up date to class times, 7am and 4pm are no longer running. We have opened up a 5pm class time to help thin out the 530pm class. The Friday 630pm class will be open next week as long as there is solid and consistent participation. Please sign up in zen and register for your classes, this really is important to do.

Last day for the Go Gold shirts. Please make sure you are signed up at the front desk we will be turning the order in at the end of the day.

Sept 21 will be the last day to order the fall and winter gear, you place your order online.

September 27 Go Gold Fundraiser sod at the gym then softball and grilling

RX: Snatch 4×1 @ 9 RPE. Then, “Cindy” As Many Reps As Possible 20min 5 Pull Ups, 10 Push Ups, 15 Air Squats. Refer to 5/4/2014

Gold:  Snatch 4×3 @ 9 RPE. Then, “Cindy” As Many Reps As Possible 20min 5 Pull ups, 10 Push Ups, 15 Air Squats. Refer to 5/14/2014

Silver:  Snatch Progressions 4×5. Then, “Cindy” As Many Reps As Possible 15 min 3 Pull ups, 6 Push Ups, 9 Air Squats.

Endurance: 1.5mile run

Post WOD 5 x 10 GHD

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September 16

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Up date to class times, 7am and 4pm are no longer running. We have opened up a 5pm class time to help thin out the 530pm class. The Friday 630pm class will be open next week as long as there is solid and consistent participation. Please sign up in zen and register for your classes, this really is important to do.

Last day for the Go Gold shirts. Please make sure you are signed up at the front desk we will be turning the order in at the end of the day.

Sept 21 will be the last day to order the fall and winter gear, you place your order online.

Rx:Clean & Jerk 4×1 @ 9 RPE. Then, “Linda” for time: 10-9-8-7-6-5-4-3-2-1 DL (1 1/2 x bw), Bench (bw), clean (3/4 bw). Cap 20min.

Gold :Clean & Jerk 4×3 @ 9 RPE. Then, “Linda” for time: 10-9-8-7-6-5-4-3-2-1 DL (1 x bw), Bench (3/4BW), clean (1/2 bw). Cap 20min.

Silver :Clean & Jerk progressions 4×5. Then, “Linda” for time: 10-9-8-7-6-5-4-3-2-1 DL (30/40), Bench (20/40), clean (bar). Cap 20min.

Endurance : 3x1000m Row (1:1)

Post WOD : 5×10 GHD Sit ups

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September 15

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We will not be having our 7am and 4pm classes anymore, but we have opened up a 5pm class to help take some overflow for the 530pm class, please make sure we are signing up for classes in Zen Planner and checking in at the front desk. Thank you all.

RX: Back Squat 4×2 @ 9 RPE. Then, for time complete 100 Double-Unders, 250m row, 25 Toes To Bar, 25Kettlebell Swings (55/70), 200 Double Unders, 500m row, 50 Toes To Bar, 50 Kettlebell Swings. Time Cap 20min.

Gold: Back Squat 4×3 @ 9 RPE. Then, for time complete 50 Double-Underss, 250m row, 25 Toes To Bar, 25  Kettlebell Swings (35/55), 100 Double Unders, 500m row, 30 Toes To Bar, 30 Kettlebell Swings. Time Cap 20min.

Silver: Back Squat 4×10. Then, for time complete 100 Single-Unders, 250m row, 25 Knee Raises, 25  Kettlebell Swings (15/25), 200 Single Unders, 500m row, 50 Toes To Bar, 50 Kettlebell Swings. Time Cap 20min.

Endurance: 50 Weighted Lunges and pro- Agility x6

Post WOD : 3 X 50 Hollow Rocks

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September 13

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Bring a friend day today at 8am and 915am Hope to see a bunch of new faces at the gym.

WOD will be posted on the board.

Post WOD : 5 X 10 SEC L-sit

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September 12

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Granite Games Kick off today, I will do my best to keep everyone updated and try to get some pics up. Wish them luck they have all trained hard.

September 13th Bring  a Friend Day 8am and 915am

September 27th Go Gold Fundraiser WOD and Softball and Grill Out, There is a sign up sheet for shirts at the front desk, there are kids sizes available for shirts there just have to be a minimum order of 12. There is also an option for Corporate or Business Donations, please contact me directly if you wish to go that route.

Please make sure we are signing in for open gym and all other classes.

RX:  Overhead Press 3×2 @ 8 RPE. Then, with a partner complete 6x500m row. Each Person will complete 6 rows. you rest period is during your partners row. Score is the slowest 500m row you complete.

Gold:  Overhead Press 3×5 @ 8 RPE. Then, with a partner complete 6x500m row. Each Person will complete 6 rows. you rest period is during your partners row. Score is the slowest 500m row you complete.

Silver: Overhead Press 3×5. Then, with a partner complete 6x500m row. Each Person will complete 6 rows. you rest period is during your partners row. Score is the slowest 500m row you complete.

Endurance: 3x30sec Speed Steps. 3×5 Max Height Box Jumps. 50 Weighted Back Ext.

Post WOD : 3 X 50 Banded RDL

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September 11

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Teams leave for Granite Games today, wish them luck. I will be doing my best to get FB updated with pics and progress.

September 13th Bring  a Friend Day 8am and 915am

September 27th Go Gold Fundraiser WOD and Softball and Grill Out, There is a sign up sheet for shirts at the front desk, there are kids sizes available for shirts there just have to be a minimum order of 12. There is also an option for Corporate or Business Donations, please contact me directly if you wish to go that route.

Please make sure we are signing in for open gym and all other classes.

Open Gym 5am-630pm

Mobility wod 6am and 5pm

Kilo Kids 515pm

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September 10

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September 13th Bring a friend day 8am and 915am

September 27th Go Gold Fundraiser WOD starting at 830am and softball and grilling starting at 12pm, there is going to be a sign up sheet for the shirts at the front desk.

RX:  Snatch 3×1 @ 8RPE. Then, 20 Hang Power Snatch (50/70), 30 Ring Muscle Ups, 40 AlternatingPistols, 50 Hand Release Push Ups, 40 Pistols, 30 Muscle ups, 20 Hang Power Snatches and 1 rope climb between each movement. You will start and finish with a rope climb. 30min cap.

Gold:  Snatch 3×2 @ 8RPE. Then, 20 Hang Power Snatch (30/40), 30 Ring Muscle Up Progressions, 40 Assisted Alternating Pistols, 50 Hand release Push Ups, 40 Assisted Alt. pistols, 30 Assisted Muscle ups, 20 Hang Power Snatches and 1 15′ rope climb between each movement. You will start and finish with a rope climb. 30min cap.

Silver:  Snatch 3×5 Snatch Progressions. Then, 20 Hang Power Snatch (Bar), 30 Pull Ups, 40 Air Squats, 50 Hand release Push Ups, 40 Air Squats, 30 Pull ups, 20 Hang Power Snatches and 1 rope climb attempt between each movement. You will start and finish with a rope climb. 30min cap.

Endurance: 2x300yd shuttles

Post WOD  :  Back Lever 3x max effort

 

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