Workout of the Day

Saturday 07/04/15

Happy July 4th! A reminder, one class today at 9am.

“Team Helton”
3 rounds:
800m run (together)
30 DB Squat Cleans (each)
30 Burpees (each)

-equal work, one person working at a time
-may use kettlebells

helton

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

Workout of the Day

Wednesday 12/31/14

Last work-out of 2014!!!

Great read: Getting Ready for Resolution

“Take what you’ve got and focus it like a laser on your greatest opportunity. It might be a weakness to address, a brand new skill to acquire, whatever. Push hard and move the biggest needle forward first.  There’s no better way to start.”

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“New Years Eva”

5 rounds for time of:
Run 800 meters
30 KB Swings 72m/53w
30 Pull-ups

-45:00 cut-off, scale weight/reps/runs accordingly (Speak to your coach).

il_fullxfull.405548132_7dpt

 

Workout of the Day

Tuesday 12/09/14

“Abbate

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

HeroMatthewAbbate_th

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Workout of the Day

Thursday 11/27/14

Happy Thanksgiving All! Open Gym Today from 8am-10am Only.

“Helton”
3 rounds:
800m run
30 DB Squat Cleans 50m/30w
30 Burpees

helton

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, FL, was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle.

Helton is survived by his mother, Jiffy Helton.

 

-or-

“12 Days of Thankfulness”
1 200m Run
2 Muscle-Ups
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24″/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lb DBs)