Workout of the Day

Chipper Countdown Eh?

I couldn’t resist – Happy Canada Day to all of our Canadians!

For time:
80 squats
70 push-ups
60 Pistols
50-calorie row
40 single-arm OHS(35)
30 handstand push-ups
20 thrusters(45 Bar)
10 muscle-ups

Group Class

Workout of the Day

Fran Go Lite

Given the amount of clarifying texts I have received; please see enclosed an updated explanation of how the workout will go – hope that this clears it all up.  Don’t underestimate Fran Lite…workouts that appears easy are usually the ones to be most wary of!

In other news, just a reminder about the upcoming 4th of July holiday.  There will not be any classes Friday night, July 3rd or Saturday July 4th (normal AM class schedule on Friday).  We know that you will be watching fireworks.  Check out this link of where to see them on the nights of the 3rd and 4th.

30 mins 5×5 Deadlift

Fran Light:
2 Rounds of:
Ring Rows
Bar Thrusters (45/35)
Note that there is a 5 minute rest between each full Fran.  So you will do 21-15-9 of Ring Rows and Bar Thruster, followed by a 5 minute break and then 21-15-9 or Ring Rows and Bar Thrusters.  Final score will be the combined time of the rounds.

Now that's a Pull-up

Workout of the Day

One Tough Cookie!

A lady that is near and dear to all of our hearts…for those who have been with us for 3+ years, you will fondly remember this as the big sister of workout #6 or maybe even your first workout!  Anyway, it is an excellent benchmark so please make sure to come in and see how far you have come!

5 Rounds For Time;
Run 400m
30 Box Jumps
30 Wall Balls 20lbs

Wall Ball Team

Workout of the Day

Up, Down, All Around

20 min 3X7 Hang sqt Clean,


16 mins of:
6 Box Jumps
12 Pull ups
18 Push-ups
200m Run

In honor of one of our first members who is in town visiting, the blog post today features Ed!  For those who remember Ed, you may just see him in the gym this week!

Ed Situp