Holiday Week Schedule


July 3rd: We are cancelling the 7pm. Everything else runs as scheduled.

July 4th: Only open from 9:30am-12pm – HERO WOD Day. Open Gym

July 5th: NO 6am. Cancelling Fundamentals

Introduction/Beginner Class will be as scheduled!

strength: Sumo Stance Dead lifts: 5×5 at 88% 1rm conventional DL. WOD: 12 min AMRAP partner goblet squat ladder (24kg/16kg) So partner 1 does a rep, then partner 2 does a rep Then Partner 1 does 2 and partner 2 does 2. Then Partner 1 does 3 and partner 2 does 3 etc. keep going up for 12 min to see how many you can get.   Post-12 Turkish Get Ups ]]>

21 thoughts on “Holiday Week Schedule”

      • You didn’t slow me down, pal. We shared the rest periods, so I was the freshest each time I started and didn’t give you much rest in between each set.

    • Margie – sorry I did not make it this morning. I am STILL sore from my first workout Saturday right in my triceps. I hope to make it tonight or see you guys one morning this week!

  1. Margie – sorry I didn’t make it this morning. I am STILL sore from my first workout Saturday. I hope to make it tonight or see you at a morning class this week!

  2. Alright, alright, alright… It’s Monday morning and there is a fresh stock of Artie’s Paleo OnTheGo in the fridge! Grilled sockeye salmon and the world famous “Paleoaf” (Paleo style meatloaf)
    *Also, please remember to “be green” and return your containers to the gym… Thanks!

  3. while on vacation, today i did a birthday WOD with my wife. i was born on 7/2/76 and today i turned 36.
    WOD 1 (aka 7.2.76):
    7 rounds of
    2 HSPU
    7 KB swings (1.5/1 pood)
    6 goblet squats (1.5/1)
    8 mins rest
    WOD 2 (Filthy 36):
    36 paces (each way) shuttle run
    36 SDHP (1.5/1)
    36 burpees
    36 paces each way Overhead log carry
    36 double-unders
    36 count plank hold
    thanks to Jared and Peter for helping my wife find a good source for my birthday kettle bells.

  4. Got to set 16, I was partner 1 and on set 17 i failed at 9, all together just a simple hard workout. The turkish get ups after all that was the cherry on top.

  5. Worked up to 165# on the sumo deadlifts. Still working on having good form on that first lift when I deadlift.
    Rachel G. and I teamed up for the WOD and we got through 17 rounds and then the second person getting through 6 of the next round. We were SO close to getting 18 solid. Good job, Rachel! Thanks for the push:)

    • what a fun workout! i’m glad we finally got to partner up, friend!
      you did #175 on those deadlifts by the way, you strong lady 😉

  6. 405 for two sets, bumped down to 315 for the final three sets. Sumos felt funny.
    WOD with Brandon
    Round 16, first partner 17.

  7. Skill_SSDL 265; 270; 275 (5)
    WOD_@1.5 pood w/ Yogi (…sorry if I spelled your name incorrectly!)
    16 (Y) + 8 (J)
    Nice work, 7PM! Survived Drill Sargent Jared’s first workout!

  8. Great competition class tonight!
    For time:
    5 sled pushes (out + back 25 yards = 1 push) high push out, low push back loaded with 90#
    50 wall balls (20#)
    5 sled pushes (out + back 25 yards = 1 push) high push out, low push back loaded with 90#
    As RX’ed – 17:05

  9. Sumos are odd. I was all over the place – 215#s, 180#s, and then maybe something else. Thanks to Moises for all the help and reassurance that it was okay that they didn’t feel quite “right”
    WOD with Jeanne and Elysa –
    Rounds completed 17 + first partner 18
    Great job ladies – was fun to be the chick group!!


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