Month: June 2015

Wednesday, July 1, 2015

The act of getting strong doesn’t start in the gym. It starts in your head.  -Lisbeth Darsh     Shoulder Press 1-1-1-1-1-1-1 Weighted Pull-Up 1-1-1-1-1-1-1      

Tuesday, June 30, 2015

AM vs PM Throwdown 2015 Wall Ball Workout (10 minutes) Each team will have an 8-lb, 10-lb, 14-lb, 20-lb, 25-lb and 30-lb ball. Score will be total reps       For time: Row 2,000/1,600 meters 50 wall-ball shots, 20-lb. ball Row 1,000/800 meters 35 wall-ball shots, 20-lb. ball Row 500/400 meters 20 wall-ball shots, […]

Monday, June 29, 2014

LAST CALL!!! If you did not give us your tshirt size on the sheet or via email, please let us know today!! Everyone gets a shirt! please don’t be left out!   We had a great time bowling on Saturday Night! 3 rounds for time of: 7 bar muscle-ups 205-lb. squat clean and jerks, 7 […]

Sunday, June 28, 2015

“MAKE EACH DAY YOUR MASTERPIECE” – John Wooden 30-20-10 reps for time of: Wall balls Abmat sit-ups Box Jump overs *stop sign run after each round

Saturday, July 27, 2015

Servais For time: Run 1.5 miles Then, 8 rounds of: 19 pull-ups 19 push-ups 19 burpees Then, 400-meter sandbag carry (heavy) 1-mile farmers carry with 45-lb. dumbbells *Teams of 2, split work as needed U.S. Air Force Senior Airman Adam Servais, of Onalaska, Wisconsin, died Aug. 19, 2006, in Uruzgan Province, Afghanistan, when his vehicle […]

Friday, July 26, 2015

Eva rocking her air squats during Wednesday’s WOD!   Split Jerk 1-1-1-1-1-1-1   1. SIGN UP FOR BOWLING We’re going bowling! It’s member social time! We have reserved lanes at AMF Star Lanes for tomorrow night June 27 at 7:30 pm. Prepay $10 at the front desk. cash only. This includes 2 hours of bowling and […]

Thursday, July 25, 2015

Hall 5 rounds for time of: 225-lb. cleans, 3 reps 200-meter sprint 20 kettlebell snatches, 1.5 pood, 10 each arm Rest 2 minutes U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The […]

Wednesday, July 24, 2015

  For time: 50 one-legged squats, alternating 25 dips 40 one-legged squats, alternating 20 dips 30 one-legged squats, alternating 15 dips 20 one-legged squats, alternating 10 dips 10 one-legged squats, alternating 5 dips We’re going bowling! It’s member social time! We have reserved lanes at AMF Star Lanes for Saturday night June 27 at 7:30 pm. […]