MONDAY

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Carol mastering the snatch

Heavy/Skill
Front Squat
5×5 EMO2M

Metcon

(Open WOD 11.5)
5 Power Cleans @145/100#
10 T2B
15 wallball shots @20# 10ft/14# 9ft

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SATURDAY

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Don’t forget Saturdays we have regular class then we have open gym until noon. During open gym we will be there to help with anything you want to do. If you missed a workout from the week you want to do this is a great time for it. If there are any skills you would like to practice open gym is the place. Come in and get moving.

Strength
Front Squat OT3M
4×4 – use same weight for each lift, heavy but no fails

Metcon
For time:
10-9-8-7-6-5-4-3-2-1
Kettlebell swing

*walking lunge down and back in the gym between each round of KB swings.

FRIDAY

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Strenght 1
Snatch OT2M
2×3 @70%; then 2×3 @72%
Rest 2:00

Conditioning
“Cindy XXX“

(Complete as much as possible in 20 minutes of:)
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

* There will be scaling options…don’t panic!!! *

THURSDAY

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Strength/skill
(OTM for 5 min)
Min 1-5/3 strict pull-ups
Min 2- 4/2 strict chin ups
Min3- 5/3 strict narrow pull-ups
Min 4- strict chin ups
Min 5-3/1 strict pull-ups

Metcon

5 rounds
200 meter run
20- Box Jumps

WEDNESDAY

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Bacon-Wrapped Sweet Potatoes

By paleotable

Bacon-Wrapped Sweet Potatoes

Ingredients:

Preparation:

  1. Preheat oven to 400°F.
  2. Cut yams lengthwise into roughly the same size wedges. I ended up with 8 wedges per yam. If you have a larger yam, you can make more wedges.
  3. Use kitchen shears or a sharp knife to cut bacon in half lengthwise. I find that a thinner cut of bacon works best.
  4. Wrap each wedge with a bacon slice.
  5. Lay slices in a single layer on a large, rimmed baking sheet.
  6. Bake for 10 minutes, then use tongs to flip the wedges, and continue baking for an additional 15 minutes or until the bacon is crispy.
  7. Enjoy!

 

Strength/Skill

EMO3M for 12 min
Back Squat

4 Reps

 

Metcon

OPEN WOD 11.1

AMRAP in 10 min

30- Double unders

15-Snatches 75#/55#

 

TUESDAY

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Strength Skill
(Complete as many rounds in 10 minutes of:)
10 Strict handstand push-ups
15 Strict ring dips
20 Strict push-ups

Metcon
(Complete as many rounds as possible in 13 minutes of:)
15 Sit-ups
21 Deadlift 135#/95#

MONDAY

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WE ARE OPEN!!!!!  We are so excited to back in the gym doing what we love to do.    Don’t forget we have some specials running.

   ***Founding Members Special-First 25 Members to sign up $100 monthly fee for life****

         ***Grand Opening Special- Sign up before Jan 17th and January is Free****

STRENGTH

10×1 EMOM of 

Clean and Jerk

METCON

21-15-9

KB Clean and Jerks 50#/35#

Burpees

First Post

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Two panoramic views of the gym.  Stop by and see us!!

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