Category: Uncategorized

Open Gym/ Yoga

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Sunrise workouts

It has been said, do the things most important to you in the first few hours of your day.  Our 5:30am and 6:00am crew leave no doubt as to how important their fitness is to them.

This picture is really worth a 1,000 words.  JRoss is a staple at 6am, always smiles and positive vibes.  The 6am class may seem like an alternate universe if you’ve never been to it.  INTENSITY at 6am for a PM exerciser is like a foreign language.  First thoughts when the alarm is going off at 5am or so is, WTF.  It’s too early, I’ll workout after work, snooze, I’m fit enough, snooze.  Nope, not for these folks, they are regular.  They are morning people, most of them, and they show up ready to work.

Weighted Pull Up heavy single

3 rounds for time of: 
10 dumbbell power snatches, left arm 
10 single-arm overhead squats, left arm 
10 L pull-ups 
10 dumbbell power snatches, right arm 
10 single-arm overhead squats, right arm 
10 L pull-ups 

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Ohhhh the smiles  — JRoss

1 toe to bar in minute one
2 toes to bar in minute 2
3 toes to bar in minute 3 and so on until you can’t complete the required work

5 rounds for time of:
200-meter farmers carry
20 deficit push-ups, hands on dumbbells
10 push jerks
Use 60-lb. dumbbells for the farmers carry and push jerks

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Amanda – AKA Ninja

Snatch Balance – work up to heavy single

Complete as many rounds as possible in 7 minutes of: 
50 double-unders 
10 overhead squats 

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Partner Workout 
2,000-m row (split the row)
1-mile run (run together)
2,000-m row 
1-mile run 
2,000-m row

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1 clean + 2 jerks
Work up to a heavy complex

For time:
100-ft. handstand walk
9 squat cleans
75-ft. handstand walk
12 squat cleans
50-ft. handstand walk
15 squat cleans
25-ft. handstand walk


For time:
8 wall walks
9 squat cleans
6 wall walks
12 squat cleans
4 wall walks
15 squat cleans
2 wall walks

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(Partner workout)
21 minutes to complete
75 calorie row
as many rounds and reps as possible of
7 burpees
12 squat clean thrusters 135/95
16 wall ball
split the row as needed, everything else is alternating reps

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Becky, Cora, and Eric


Every two minutes on the minute:
Run 100m

No score – this will be as effective as you make it.

Mid-line work:

Pick 1 of the following:

50 GHD sit-ups + 50 barbell good mornings
50 abmat sit-ups + 50 banded good mornings
50 hollow rocks + 50 Superman raises

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