Monthly Archives: October 2014

Saturday 11-1-2014

Border City Barbell class (Come on in before open gym to work on your lifts) 9am Open Gym 10:15am Read More...

Friday 10-31-2014

Happy Halloween!! Remember today there will be prizes for best costume and fastest team. Dress up and join in on the fun!!!!  Warm Up *Lot Trips *Spealler then Team WOD: “World War Z”  Create teams of 4. Half of the team does the Zombie WOD, the other half does the Defender WOD, then they switch. At the conclusion, all 4 team members should have done both WODS.  Both WODS are done for time, and then added together. Shortest time wins. All exercises in both WODS Read More...

Thursday 10-30-2014

Since Friday is Halloween we will have a special team wod and the opportunity to win some prizes. We strongly encourage costumes! Prizes will be given for best costume and fastest team of the day! Show up and have some fun before heading out to Trick or Treat. Warm Up then Run 3x (200m + 400m + 800m) Work:Rest 1:1 *Run 200m then rest as long as it took you to run it and so on. After the 800m run, rest the appropriate amount of Read More...

Wednesday 10-29-2014

Warm Up *Lot Trips *2x High Knees/Buttkickers *2x Gymnastics Bear Crawl/Lunge *Broad Jump/Spiderman Crawl *2x 5 Push Press/5 KBS/ 5 Box Jumps then "Jack" 20 Min AMRAP: 10 Push Press 115/75 10 KB Swings 53/35 10 Box Jumps 24/20 Cash Out: Toes through rings 3x6 GHD Sit Ups 3x10 Read More...

Tuesday 10-28-2014

Warm Up *300m Row *Spealler Warm Up then Back Squat 5x3 Good Mornings 3x8 then Pistols/Modifications then For Time: 21-15-9: Pistols *50 Double Unders after each set Cash Out: Group Cool Down Read More...

Monday 10-27-2014

Warm Up *Lot Trips *3x 3 Bootstraps/2 elbows to arches per side *PVC Warm Up *Find Your Corners then 7 Min to Find 1 Rep Max Clean or Power Clean then 10 Min AMRAP: 10 Clean and Jerk 95/65 9 Pull Ups 8 Burpees Cash Out: 4 x :30 on/ :30 off Hollow Body Hold 500m Cool down row (Setting 3 or below) Read More...

Friday 10-24-2014

Warm Up *300m Row *High Knees/Buttkickers *Soldier Kicks/Samson Stretch *Spiderman Crawl/Gymnastics Bear Crawl *Inchworm + Scorpion/Over and Under *3x 10 KB Swings (light)/8 Squats then For Time: 21-15-9: Deadlift 225/155 Over the Bar Burpees Cash Out: Tabata Bent Hollow Body Holds Row 4 x :30 on/ :30 off Read More...

Thursday 10-23-2014

Warm Up *Lot Trips *Spealler Warm Up then Overhead Squat 3x6 Power Clean 3 reps @ 70% EMOM for 10 Minutes Single Arm DB Push Press 4x8 per side Cash Out: 3 x 800m Run Rest 3 Min *Post fastest time to whiteboard Read More...

Wednesday 10-22-2014

Warm Up *Lot Trips *Spiderman Crawl/Soldier Kicks *Gymnastics Bear Crawl/Reverse Bear Crawl *2x Forward Hops/Side to Side Hops *Inchworm/Broad Jump *2x 3 Toes to Bar/3 Box Jumps/10 Jumping Jacks then 5 Rounds For Time: 10 Toes to Bar 20 Box Jumps 24/20 200m Run w/sandbag Cash Out: 400m Sled Walk w/ 1/2 BW 100 Abmat Sit Ups Read More...