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On the heels of Sundays Strengthfest, it was time for a real gasser. Partner challenge style:3 rounds 500 M Rowmax rounds 5 KB Swings/ 5 burpees/ 10 Situps Score by total rounds of 5-5-10 gone while the other person rows. Finished of with a team total of 235 ball slams […]

3 different workouts all in one! What fun! 6 minutes at each station for max reps:Sandbag Clean and StepupsTire FlipsWall ball/Situps (score by lowest # completed) . .

TEAM METCON MANIA (aka big group in a tight space)20 minute AMRAP IN TEAMS OF 310 BOX JUMPS10 THRUSTERS10 KNEE TO ELBOWS While one person does those, the two “resting” team mates each perform 2 burpees per set of ten. Finished with some good hip flexor, hamstring, calf and shoulder […]

LOCK IT OUT!Thursdays workout was all about making the shoulder and midsection maintain strict control as long as they could. Although the rep scheme was a little odd, the same amount of work could be done much more easily by switching arms each exercise, as opposed to each series. That […]

FIND YOUR 20 REP MAX SQUATFor people who hadn’t done a true 20 rep max, this was a bit of a learning process. As long as you can keep bar position, you can do more than you thought. I encouraged everyone to try a little heavier than they felt comfortable. […]

With balance being closed for the aannual church procession, we were lucky to have such a nice sunny day. Perfect for some kettlebell work in the City Fitness parking lot. Swing progresion2 handswalking swingssingle armalternating handssingle handle tapdouble handle tap After that it was time for a sprint/ push press […]

3 rounds1 MINUTE DEADLIFTS1 MINUTE REST1 MINUTE PUSHUPS1 MINUTE REST With the option of getting in some barbell work, we pushed aside the originally scheduled workout (I’ll save that for another warm day). Still, it was too nice to stay indoors so we went out for a little squat review, […]