Saturday 12.31.16

by Admin | December 30, 2016 | WODs and News | 0 Comment

Jackie

 

"Rio"
Partner WOD
11 Rounds
15 Burpees
15 Hang Power Cleans (115#/75#)
15 Box Jumps (24"/20")
Switch every movement

News

New Year's Weekend Schedule:
Saturday 12/31 - Normal
Sunday 1/1 - No classes
Monday 1/2 - 9am and 11am classes


Friday 12.30.16

by Admin | December 29, 2016 | WODs and News | 0 Comment

Sandy

 

Front Squat
5 x 3
12 minutes to complete

"WikiLeaks"
16 Rounds of:
Odd - Squats
Even - Burpees
Each round is 20 sec of work followed by 10 sec of rest
Score is your lowest number of squats + Burpees

News

New Year's Weekend Schedule:
Saturday 12/31 - Normal
Sunday 1/1 - No classes
Monday 1/2 - 9am and 11am classes


Thursday 12.29.16

by Admin | December 28, 2016 | WODs and News | 0 Comment

Dennis


"Brexit"
4 Rounds
1 min of:
Bike (cal)
Double Unders
Wall Balls (20#/14#)
Rest

News

New Year's Weekend Schedule:
Saturday 12/31 - Normal
Sunday 1/1 - No classes
Monday 1/2 - 9am and 11am classes


Wednesday 12.28.16

by Admin | December 27, 2016 | WODs and News | 0 Comment

Gerry Sandusky

 

Fran
21-15-9
Thrusters (95#/65#)
Pull ups

Compare to 9.14.16

News

Check out this interesting article about our WOD today, Fran: Fooling around with Fran

New Year's Weekend Schedule:
Saturday 12/31 - Normal
Sunday 1/1 - No classes
Monday 1/2 - 9am and 11am classes


Tuesday 12.27.16

by Admin | December 26, 2016 | WODs and News | 0 Comment

Devon

 

"Pulse"
15 min AMRAP
100m Run
10 Deadlifts (185#/125#)
10 HSPU

News

New Year's Weekend Schedule:
Saturday 12/31 - Normal
Sunday 1/1 - No classes
Monday 1/2 - 9am and 11am classes

 


Monday 12.26.16

by Admin | December 25, 2016 | WODs and News | 0 Comment

Christmas Throwdown 2016

 

"12 Days of Christmas"
1 Pull up
2 T2B
3 Push up
4 Push Press (95#/65#)
5 Hang Power clean (95#/65#)
6 Squats
7 Lunges
8 Abmat Sit up
9 Box Jump (24"/20")
10 KBS (53#/35#)
11 Wall Ball (20#/14#)
12 Row (cal)

Just like the song. 12 rounds. Round 1 - 1 pull up, Round 2 - 2 T2B + 1 pull up, etc.

News

Holiday Hours:
Monday 12/26 - 9am and 11am classes (12 days of Christmas WOD)

New hoodies, baseball 3/4 sleeve shirts, and long sleeve shirts are in stock. Check them out next time you are in!


Saturday 12.24.16

by Admin | December 23, 2016 | WODs and News | 0 Comment

Zack Sandusky

 

"Leonardo"
20 min AMRAP - Partner WOD
5 Thrusters (115#/75#)(each)
5 Burpees (together)
10 Pull ups (each)
5 Burpees (together)
15 Wall Balls (each)
5 Burpees (together)

News

Holiday Hours:
Friday 12/23 - No 6pm class, otherwise normal
Saturday 12/24 - Normal Schedule
Sunday 12/25 - No classes
Monday 12/26 - 9am and 11am classes

12 days of Christmas WOD will be done on Monday, December 26th. 

New hoodies, baseball 3/4 sleeve shirts, and long sleeve shirts are in stock. Check them out next time you are in!


Friday 12.22.16

by Admin | December 22, 2016 | WODs and News | 0 Comment

Jason Lerner

 

"We Three Kings"
3 Rounds
3 min AMRAP
3 Power Cleans
3 Front Squats
3 Push Jerks
Rest 3 min
Weights - Rd 1 (135#/95#), Rd 2 (155#/105#), Rd 3 (185#/ 125#)

News

Holiday Hours:
Friday 12/23 - No 6pm class, otherwise normal
Saturday 12/24 - Normal Schedule
Sunday 12/25 - No classes
Monday 12/26 - 9am and 11am classes

12 days of Christmas WOD will be done on Monday, December 26th. 

New hoodies, baseball 3/4 sleeve shirts, and long sleeve shirts are in stock. Check them out next time you are in!


Thursday 12.22.16

by Admin | December 21, 2016 | WODs and News | 0 Comment

Garo "The Assault Bike Assassin"

 

"Just Breathe"
4 Rounds
1 min ME of:
Row (cal)
Burpees Facing the Bar
KBS (53#/35#)
Assault Bike
Rest one min between Rounds

Compare to 11.4.16

News
12 days of Christmas WOD will be done on Monday, December 26th. We will have 2 classes that day at 9am and 11am.

New hoodies, baseball 3/4 sleeve shirts, and long sleeve shirts are in stock. Check them out next time you are in!


Wednesday 12.21.16

by Admin | December 20, 2016 | WODs and News | 0 Comment

Coach Lance

 

"Snatch"
10 sets x 1 rep
New rep every minute

"Jingle Bells"
21-15-9
Box Jumps (30"/24")
T2B

News
12 days of Christmas WOD will be done on Monday, December 26th. We will have 2 classes that day at 9am and 11am.

New hoodies, baseball 3/4 sleeve shirts, and long sleeve shirts are in stock. Check them out next time you are in!

Gifts for Gatlinburg
We are collecting used toys, clothing and baby supplies to be delivered by Outsiders member Greg Myers to Gatlinburg during this time of need. Bring your used item to the box by this Wednesday, December 21st.