Workout of the Day

Ho Ho Ho Merry Workouts

Genesis Fitness will be sending care packages to troops for the third year during this holiday season. The packages will be sent to Marines currently deployed in Afghanistan. If you would like to contribute to the care packages, please see the list below of suggested items. The final drop off will be the end of next week; we will post a cutoff date/time as soon as our schedule is finalized for the holidays.  It is a relatively fast deadline given that these care packages must ship the first week of December to make it on time for the holidays.

Please consider giving a little something to remind the soldiers of home who can’t spend the holidays with their families.

Starbucks Via
Granola Bars
Ground Coffee
Protein Powder
Fruit Leather
Vitamins/Supplements
Magazines (Current/Older is fine: Rifle, Fitness, Car, etc.)
DVD movies or TV series (do not need to be new)
Canned Fruit
Peanut Butter (Jif to Go)
Instant Oatmeal Packets
Gum
Protein Bars
Candy Canes
Christmas Stockings
Hot Chocolate Packets
Santa/Elves Hats
Pens
Small travel size board games
White/Black Socks
Holiday cards
Anything that you think would be a good reminder of home

20 Minute EMOM
3 Hang Power Snatch 75 / 105
3 Push Press 75 / 105
2 Burpee Bar Jumps

Troop Gifts

Workout of the Day

‘Til Tuesday

Second official day of our Paleo Cafe by Alice.  Come and check out the breakfast.

Please make sure to post your personal records on the Board – congrats to Wayne who got his first rope climb Monday!

And for my evening crew, blog title is a reference to the icebreaker in our Monday 6:30pm class – see if you can figure it out!

Fight Gone Bad Style:
Double-unders
Front Squat 95 / 115
GHD Sit-ups
Burpees

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a four-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.

Impressive deadlift by Brendan!

Deadlifting

Workout of the Day

Roping them In!

Rope Climb is back now that we have new ropes!  And, you know what else is back – the Paleo Cafe!  Alice will be serving delicious homemade paleo breakfast, including egg frittatas, paleo almond muffins, homemade juices, coffee, and tea during each of the morning classes on Monday and Tuesday, starting today.   Depending on interest, we will potentially expand to more hours.

5 Rounds:
1 Rope Climb
15 Walking Lunges 35/45
20 Push-ups

Handstand Time

Workout of the Day

Muscle It Up!

If you are looking at this post on your desktop, then you have probably noticed that we are making some changes to the appearance of the Blog and the functionality.  We have a few more evolutions left to make…but very soon it will be complete; suggestions welcome!

3 Rounds for time:

5 Snatchs 95 / 65
5 Muscle-ups
5 Thrusters 95/ 65
5 Muscle-ups

Mary Overhead Lunge