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seen from United States
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Holiday schedule
Holiday schedule Thanksgiving week, Wed 11/25 7:30am & 9am, Thursday 11/26 Closed, 11/27 7:30am & 9am
Workout 11/18/2020
A - ALT EMOM x 10
3 Heaving snatch Balance
:30 Sec handstand hold
B - 2 rounds for time (14 minute cap)
20 Right arm DB snatch (50#/35#)
20 Box jump (24”/20”)
20 Left arm DB Snatch
20 Toes 2 bar
Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.
Free to watch • No registration required • HD streaming
Spotted..
Patrick and Logan spotted our turkeys making their annual pilgrimage in our parking lot. Will you spot them this week too?
Workout 11/17/2020
A - 15 minutes to find 5 rep max thruster
B - AMRAP 8 min
10/8 calories
2 Thruster @ 5RM load
*Note load in comments
Looks a little different..
We are still working on the optimal space and position for all of our equipment, come in to be surprised on what I moved/installed…
Workout 11/16/2020
A - Every :90 x 5
3 Pull-up (any style, prep for workout) + 3 complex (work up to workout load) Complex = Power clean + Hang power clean + Push jerk
B - AMRAP 12 minutes
Run 800 meters (buy in)
then
5 Pull-up
5 Complex
1 Complex = Power clean + Hang power clean + Push jerk
Barbell - 115#/85#, DB 50#/35#
*scale pull-up to band assisted or Bent over row
Recipe of the week - Gluten free cornbread stuffing
Recipe of the week - Gluten Free Cornbread Stuffing
Workout 11/15/2020
A - ALT EMOM x 10
5/5 Single arm floor press + 8 V-up
15 Russian KB swing + 3 Goblet squat
B - AMRAP 7
10 floor Press
20 Double Under
Rest 3 minutes
AMRAP 7
10 Deadlift
20 Air Squat
*Whole rounds only, score each AMRAP total rounds is score (not reps)
*Floor Press/DL = 2 x Db 50#/35# or BB
Material process
Working on a new project to help complete our gym and choosing materials that will last us a lifetime.
Workout 11/13/2020
A - Alt EMOM x 10
5 Overhead squat (esc load)
4/4 1.25 Lunge + 4 Box step up
B - For time
30 Box Step-up (50#/35#) (24”/20”)
30 Overhead Lunge
30 Alt DB Snatch
30 Overhead Lunge
30 Box Step-up
*Time cap 15 minutes
Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.
Free to watch • No registration required • HD streaming
Keeping track
How do you keep track of your rounds? Workouts? Nutrition? For your workouts download the SugarWOD app (free resource for our members) to note scores and see your progress over time. If you haven’t been using anything time to get started so we know where you are headed!
Workout 11/12/2020
A - ALT EMOM x 8
4/4 1-Arm push jerk + 4 broad jump
20 Seated leg lift
B - For time
Row/Ski 1k, Bike 1.5 miles
Then 5 rounds
15 Med ball Clean (20#/14#)
10/10 1 Arm-Push Jerk (50#/35#)
Then Row/ski 1k, Bike 1.5 miles
*Time cap 20 minutes
ARMISTICE
Happy Veterans Day - 7:30am and 9am classes only today
Coach Sarah will be in for the 7:30am class today
What is Veterans Day? Wikipedia
Workout 11/11/2020
A - Every 2 minutes x 6
1 Clean Complex (esc load)
Complex = 1 Power clean + 2 Hang power clean + 1 Power clean
B - “ARMISTICE”
AMRAP 11 minutes
11 Power clean (135#/95#)
11 Burpee over Bar
19 Deadlift
18 Push-up
Holiday Schedule 11/11
Holiday Schedule Wednesday 11/11 7:30am and 9am class only
https://en.wikipedia.org/wiki/Veterans_Day
Workout 11/10/2020
A - Back Squat 6 sets x 4 reps,10 minutes to warmup then level load. 1 Set every 2 minutes.
B - For total time
20/15 Calories
Rest 1 minute
30/25 Calories
*sprint! All out effort on both portions
