Workout of the Day:
Back Squats
Leg Press
Step Downs
Leg Curls
Lunges
Calf Raises
Bike
1 Minute Each
3-4 Rounds
Workout of the Day:
Decline Bench Press
Deadlifts
Push Jerks
Pull Ups
Rounds and reps TBD at start of class!
Workout of the Day:
Workout will be determined at the start of class. It will be a good one!
Workout of the Day:
Incline Bench Press
Pull Ups
Push Ups
Cable Row
1 Minute each
1 Minute rest between each exercise
3-4 Rounds
Workout of the Day:
Squats, squats, and more squats! How many squats can you do? Come in and find out!
Workout of the Day:
Push Jerks
Sumo Deadlift High Pulls
Barbell Levers
High Rope Pulls
Hang Cleans
Tabata
Workout of the Day:
BIG BAD ARM DAY!!! Exercises will be given at start of class!
Workout of the Day:
Push Ups
TRX Rows
Sit Ups
Progressive
Workout of the Day:
LEG DAY!!!
Heavy Squats! Come Prepared!
Workout of the Day:
Skipping
Burpees
Stairs
KB Swing
Thrusters
Jumping Jacks
1 Minute each
3 Rounds
Workout of the Day:
Bar Curls
Rope Extensions
Hammer Curls
Reverse Push Ups
1 Minute Each
5 Rounds
Workout of the Day:
The workout will be determined at the start of class!
Workout of the Day:
Deadlifts
Bench Press
5 Rounds, Max Reps
50 Man Makers (if time allows)
Workout of the Day:
Front Squats
Back Squats
Air Squats
1 Minute on, 1 minute off
3 Rounds
200 Lunges
200 Calf Raises (with weight)
Workout of the Day:
Push Jerks
Hang Cleans
High Rope Pull
Side Laterals
1 Minute each, 4 Rounds
Workout of the Day:
Deck of cards workout!
KB Swings - Hearts
Lunges - Diamonds
Push Ups - Clubs
Sit Ups - Spades
Workout of the Day:
Arm day today! Pick the exercises you want to do, and I'll tell you how much to do!
Workout of the Day:
Decline Bench Press
Pull Ups
Incline Press
Deadlifts
10 Reps Each, 7 Rounds
Make the weight heavy enough that you can only complete 10 reps!
Workout of the Day:
Leg Press
Leg Extensions
Jump Squats
Step Downs
Lunges
Tabata
Workout of the Day:
Wall Balls
KB Swing
Burpees
Step Ups
Row
1 Minute Each, 3 Rounds
ABS:
Sit Ups
Leg Raises
Bicycle Crunches
Tabata
Workout of the Day:
100 Clean And Jerks
Enjoy!
Workout of the Day:
Tabata day today! Exercises will be revealed at the start of class. Come if you're tough enough!
Workout of the Day:
Bar Curls
Dips
Hammer Curls
Overhead Rope Extensions
10 reps each
10 rounds
Workout of the Day:
Dumbell Push Jerk
Stairs
Smith Machine Press
Skipping
Lateral Raises
Jumping Jacks
TRX High Pulls
Step Ups
1 Minute Each
3 Rounds
Abs to follow!
Workout of the Day:
Leg Press
Step Ups
Jump Squats
Air Squats
Lunges
1 Minute Each, 5 Rounds
Workout of the Day:
Progressive:
Bench Press
Ring Pull Ups
Workout of the Day:
Bar Curls
Pushdowns
Preacher Curls
Ring Extensions
Tabata
Wall Balls
KB Swings
Burpees
Step Ups
Bicycle Crunches
1 Minute Each, 3 Rounds
Workout of the Day:
Incline Bench Press
Deadlifts
Push Ups
Pull Ups
1 Minute Each
4-5 Rounds
Workout of the Day:
Back Squats
Jump Squats
Weighted Lunges
Sumo Squats
Air Squats
45 seconds each, 30 second rest between exercises
4 Rounds
Workout of the Day:
Push Jerks
S.D.H.P.
Hang Cleans
Overhead Lunges
45 Seconds Each, 30 Second Rest
6 Rounds
Workout of the Day:
Push Jerks
KB Swings
Steering Wheel
High Rope Pulls
Windshield Wipers
1 Minute Each, 5 Rounds
Workout of the Day:
20 Push Ups
20 Pull Ups
20 Sit Ups
20 Squats
6 Rounds
Workout of the Day:
Preacher Curls
Tricep Pushdowns
Hammer Curls
Overhead Extensions
Bar Curls
Close Grip Pushups
Tabata
Rich Froning, 3 time Crossfit Champion!
Workout of the Day:
Surprise workout today! Be prepared!
Workout of the Day:
Wall Balls
Deadlifts
DB Push Jerks
Hang Cleans
Rowing Machine Rows
1 Minute Each
3-4 Rounds
Workout of the Day:
Squats
5 Rep Max!
50 Lunges
25 Jump Squats
4 Rounds
Workout of the Day:
Incline Bench Press
Skipping
TRX Rows
Stairs
Push Ups
Jumping Jacks
Pull Ups
Mountain Climbers
Bicycle Crunches
Bike
1 Minute Each
3-4 Rounds
Workout of the Day:
Push Jerks
KB Swings
Side Laterals
S.D.H.P.
Start with 1 rep each, then 2 reps each, up to 15 reps each.
Workout of the Day:
5 Deadlifts
10 Burpees
10 Rounds
ABS Circuit To Follow!
Workout of the Day:
Today's leg workout will be revealed at the start of class!
Workout of the Day:
Bar Curls
Pushdowns
Preacher Curls
Overhead DB Extensions
Incline DB Curls
Reverse Grip Push Ups
10 Reps Each, 10 Rounds
Workout of the Day:
Pull Ups
Bench Press
Max Reps
5 Rounds
Workout of the Day:
Front Squats
Lunges
Leg Press
Leg Curls
Jump Squats
Glute/Ham Raise
Standing Calf Raise
1 MInute Each
3 Rounds
Workout of the Day:
100 Rope Skips
80 Jumping Jacks
60 KB Swings
40 Sumo Deadlift High Pulls
20 AB Roll Outs
10 Burpees
3 Rounds for time!
Workout of the Day:
50 KB Swings
50 Squats
50 Dumbell Push Jerks
50 Sit Ups
4 Rounds
For Time
Workout of the Day:
Bar Curls
Dips
Do as many reps as you can for each exercise.
5 Rounds
Hammer Curls
Rope Extensions
As many reps as you can for each exercise
3 Rounds
Workout of the Day:
Bench Press
Pull Ups
Push Ups
Cable Row
Incline Press
TRX Rows
Tabata
Workout of the Day:
Back Squats
Front Squats
Leg Press
Jump Squats
Lunges
1 Minute Each exercise, 1 Minute rest between each exercise
3 Rounds
Workout of the Day:
Wall Balls
Deadlifts
Push Ups
Sumo Deadlift High Pulls
Step Downs
Rowing Machine
Bicycle Crunches
1 Minute Each
3-4 Rounds
Workout of the Day:
Overhead Squats
Rope Pulls
Plank
Overhead Lunges
KB Swings
Windshield Wipers
1 Minute Each, 4 Rounds
Workout of the Day:
Members pick the exercises, then do them Tabata Style!
Workout of the Day:
10 Hang Cleans
10 Push Jerks
10 Side Laterals
10 Rounds
Workout of the Day:
Squats
Forward Lunges
Jump Squats
Backward Lunges
Sumo Squats
20 Reps each, 7 Rounds
Workout of the Day:
Chest and Back focus today! Exercises will be determined at the start of class!
Workout of the Day:
Wall Balls
KB Swings
Push Jerks
Sumo High Pulls
Row Machine
1 Minute Each, 3 Rounds
Bicycle Crunches
Plank
1 Minute Each
3 Rounds
Workout of the Day:
Incline Curls
DB Extensions
Bar Curls
Close Grip Push Ups
Cable Rope Curls
Push Downs
10 Reps Each, 7 Rounds
You should barely be able to get 10 reps each round
Workout of the Day:
Air Squats
Leg Press
Leg Extensions
Lunges
Leg Curls
Standing Calf Raise
Seated Calf Raise
Tabata
Workout of the Day:
Workout will be determined at the start of class!
Pick your own workout today!
Workout of the Day:
Progressive Bar Curls
Progressive DIps
25 Shins to Shoes
25 Leg Curls
50 Ankle Taps
4 Rounds
Workout of the Day:
Progressive Push Jerks
KB Swings
Upright Rows
Laterals
10 Reps each, 7 Rounds
Workout of the Day:
30 DB Squats
30 Jump Lunges
30 Jump Squats
30 Sumo Squats
30 Step Ups
4 Rounds
Workout of the Day:
Bench Press
Push Ups
Pull Ups
Deadlifts
10 Reps each, 10 Rounds
Workout of the Day:
Workout will be determined at the start of class!
Workout of the Day:
Reverse Grip Pushups
Bar Curls
Rope Extensions
Preacher Curls
Dips
DB Curls
Tabata
Workout of the Day:
Decline Press
Pull Ups
Laterals
Man Makers (push up, row 1 side, push up, row other side)
Hang Cleans
45 Seconds each, 5 Rounds
Workout of the Day:
Front Squats
Back Squats
Air Squats
Lunges
1 Minute work, 1 Minute rest, 3 Rounds
Workout of the day:
10 Hang Cleans
10 Push Jerks
10 KB Swings
10 Rounds
Workout of the Day:
Bar Curls
Dips
10 Rounds, as many reps as you can do for each exercise!
Workout of the Day:
Tabata Squats
Progressive Squats
200 Lunges
Workout of the Day:
Medicine Ball Push Ups
Deadlifts
Rope Crunches
Bench Press
Pull Ups
Plank
Rounds and reps TBD!
Workout of the Day:
Rope Pulls
Lateral Raises
Quick Feet
Overhead Lunges
Wall Balls
1 Minute Each
5 Rounds
Workout of the Day:
Incline Curls
Triceps Push Downs
Preacher Curls
Ring Extensions
Reverse Barbell Curls
Lying Extensions
Rounds and reps TBD!
Workout of the Day:
Push Jerks
KB Swings
High Rope Pulls
Farmers Walk
Upright Rows
Rounds and Reps TBD!
Workout of the Day:
Squats
Leg Presses
Jump Squats
Leg Curls
Step Downs
Standing Calf Raise
Seated Calf Raise
Tabata Style
Workout of the Day:
Bench Press
Pull Ups
Landmine 180's
Incline DB Press
TRX Rows
AB Roll Outs
Man Makers
Leg Raises With a Kick
1 Minute Each
3-4 Rounds
Workout of the Day:
Overhead Squats
Windshield Wipers
KB Swings
Ball Plank
Ring High Pull
Frog Kicks
1 Minute each
4 Rounds
Workout of the Day:
Tabata Arms! Exercises will be determined at the start of class.
Workout of the Day:
10 Deadlifts
20 Push Ups
10 Rounds
100 Ab Roll Outs
Warm up:
2 Minutes skipping
10 Squats
10 Lunges
2 Rounds
Workout of the Day:
Front Squats
Stiff Leg Deadlifts
Jump Squats
Leg Extensions
Lunges
1 Minute on, 1 Minute off
3 Rounds
Workout of the Day:
Push Jerks
Hang Cleans
Wall Balls
Sumo Deadlift High Pulls
Battling Ropes
1 Minute Each
4 Rounds
Workout of the Day:
4 Burpees
8 KB Swing
12 DB Thrusters
16 Jumping Jacks
As many rounds as possible in 4 minutes, then take 2 minutes rest.
Repeat 5 times
Workout of the Day:
Barbell Curls
Dips
Max Reps
5 Rounds
10 Hammer Curls
10 Rope Extensions
10 Rounds
Workout of the Day:
Bench Press
Sit Ups
Pull Downs
Leg Raises
Incline Press
Russian Twist
Cable Row
Bicycle Crunches
Ring Push Ups
Plank
Straight Arm Pulldowns
V Ups
1 Minute Each
2-3 Rounds
Workout of the Day:
Bar Squats
Jump Squats
Leg Press
Leg Curls
Lunges
Air Squats
Sumo Squats
Step Ups
Calf Raise
1 Minute Each, 3 Rounds
Workout of the Day:
Push Jerks
Step Ups
Sumo Deadlift High Pulls
Rope High Pulls
Stiff Leg deadlifts
10 Reps Each
10 Rounds
Workout of the Day:
Bar Curls
Push Downs
DB Curls
Ring Extensions
12 Reps Each, 10 Rounds
If there is time, do:
100 Skips
20 Calf Raises
5 Rounds
Workout of the Day:
Ring Push Ups
Ring Pull Ups
Bench Press
TRX Rows
Incline Press
Back Extensions
Rounds and Reps TBD
Workout of the Day:
Front Squats
Back Squats
Jump Squats
Air Squats
Lunges
1 Minute each
1 Minute rest between each exercise
3 Rounds
Total reps
Calves!
Workout of the Day:
KB Swings
As many reps as you can in 5 minutes
Wall Balls
Man Makers
Skipping
Push Jerk
Step Ups
Plank
1 Minute each
4 Rounds
Workout of the Day:
Deadlifts
Hang Cleans
Overhead Squats
Plank to Push Ups
1 Minute on, 1 Minute off
4 Rounds
Workout of the Day:
Dumbell Curls
Cable Curls
Reverse Curls
Overhead Dumbell Extensions
Ring Extensions
Pushdowns
Tabata
Workout of the Day:
Bench Press
Pull Ups
Max Reps
5 Rounds
Workout of the Day:
Leg Press
Step Downs
Leg Curls
Stiff Leg Deadlifts
Reverse Lunges
1 Minute Each
1 Minute rest between each exercise
3 Rounds
Tabata Calf Raises
20 Seconds work, 10 seconds rest
4 Minutes
Workout of the Day:
100 KB Swings
20 Burpees
100 Sumo Deadlift High Pulls
20 Burpees
100 Sit Ups
20 Burpees
100 TRX Rows
20 Burpees
For Time
Workout of the Day:
5 Push Ups
10 Squats
15 Crunches
Do as many rounds as you can in 3 minutes.
Take 1 minute rest
Repeat 8 times!
Workout of the Day:
Bar Curls
Push Downs
Preacher Curls
Dips
Hammer Curls
Overhead Dumbell Extensions
45 Seconds each
5 Rounds
Workout of the Day:
Deadlifts
Bench Press
Hang Cleans
Pull Ups
Push Jerks
1 Minute Each, 4 Rounds
30 Second rest between each exercise
2 Minute rest between rounds
It's probably safe to say that he never missed a leg workout!
Workout of the Day:
Tabata Squats
20 Jump Squats
20 Jumping Lunges
20 Bulgarian Squats (per leg)
20 Sumo Squats
5 Rounds
Workout of the Day:
40 Rows
35 KB Swings
30 TRX Rows
25 Ring Push Ups
20 Wall Balls
4 Rounds For Time
Finish with ABS
Vacation week! Enjoy your time off this week! I'll see you all July 15th!
Workout of the Day:
Progressive Push Ups
Deadlifts
Burpees
TRX Rows
Skipping
Rounds and reps TBA
Workout of the Day:
Tabata Squats
Jumping Lunges
Jump Squats
Bulgarian Squats Right Leg
Bulgarian Squats Left leg
Leg Extensions
Rounds and Rep TBA!
4 years ago!
Today!
Workout of the Day:
Wall Balls
Man Makers
KB Swing
Ring Pull Ups
DB Lunges
Sumo Deadlift High Pulls
Row
Fight Gone Bad Style
1 Minute Each exercise
3 Rounds
Workout of the Day:
Bar Curl
Dips
Underhand Pull Down
Rope Extensions
Hammer Curls
DB Extensions
Rounds and reps TBD!
Workout of the Day:
Progressive Push Jerks
Hang Cleans
Side Laterals
Rear DB Laterals
Steering Wheel
Rounds and reps TBD
Workout of the Day:
Front Squats
Jump Squats
Jump Lunges
Leg Curls
Glute Ham Raise
Seated Calf raise
1 Minute Each
4 Rounds
Workout of the Day:
Bench Press (50% bwt)
Pull Ups
Incline DB Press (50% bwt, combined weight)
TRX Rows (70 degrees)
Push Ups
Back Extensions
5 Minutes each exercise
Max Reps
Workout of the Day:
Skipping
Touch and Jumps
Battling Ropes
Burpees
Stairs
Spinning
1 Minute each
3-4 Rounds
