Monthly Archives: October 2015

Saturday, October 31, 2015

Come dressed up and celebrate Halloween, with a WOD that will test your survival skills!!! Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength:   Skill: WOD: “Survival of the Fittest Halloween Obstacle Coarse” With a Partner… Additional: Mobility Performance Strength/Skill: … Continue reading

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Friday, October 30, 2015

Don’t forget that we will be WODing in costume tomorrow at 8:30 and 9:45! Come and celebrate Halloween with us! Essentials Strength/Skill: Warm Up:2 Sets: Banded Glute Activation Series x 10ea. Seated Elbow on Knee External Rotation x 8 ea. Strength: … Continue reading

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Thursday, October 29, 2015

Essentials Strength/Skill: Warm up:3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank Hold :15 Side Plank :15 Side Plank :15 Superman Hold Strength: Skill: WOD: AMRAP in 12 Minutes: 21-15-9 KB Swing … Continue reading

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Wednesday, October 28, 2015

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: 3 Sets: Every 3 Minutes Back Squat x 10 Skill: WOD: 5 Sets Each for Time: Every 4 min: 300m Run 40 Double Unders 10 Over Bar Burpees Additional: 10 Minutes Mobility … Continue reading

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Tuesday, October 27, 2015

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: 4 Sets: 5 Shoulder Press + 3 Push Press Romanian Deadlift x 5 Skill: WOD: AMRAP in 16 Minutes: 1000m Row In Remaining Time Perform AMRAP: 5 Power Clean 20 Sit Up … Continue reading

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Monday, October 26, 2015

Awesome weekend and great event.  Thank you so much to everyone who came out and supported Barbells for Boobs.  Essentials Strength/Skill: Warm Up: PVC Pass Through x 10 High Hang Snatch High Pull x 3 High Hang Muscle Snatch x … Continue reading

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Coach JT at Open Gym!!!

If you have any aches and pains or mobility issues that have been troubling you come in and Coach JT can help. Open gym is from 10-12, so come in and take the time to give your body what it … Continue reading

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Saturday, October 24, 2015

Barbell for Boobs Schedule Reminder: Heat times will be starting at 9 am.  There will be a heat times and sign up on the white board in the gym.  If you don’t have a partner don’t worry, come in and … Continue reading

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Friday, October 23, 2015

Essentials Strength/Skill: Warm Up: 2 Sets: Banded Glute Activation Series x 10ea. Seated Elbow on Knee External Rotation x 8 ea. Strength: 5 Sets: (Every 2 Minutes) Deadlift x 3 Skill: WOD: 3 Rds For Time: 21 Wall Ball 14 Hand … Continue reading

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Thursday, October 22, 2015

Essentials Strength/Skill: Warm up: 3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank Hold :15 Side Plank :15 Side Plank :15 Superman Hold Strength: Skill: Ryan’s B-Day WOD: AMRAP in 15 Minutes: … Continue reading

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