Rest Day

Rest up for Thursday, and check out this video for proof that  anyone can do pullups with a little practice and determination.

As many rounds as possible in 20 min.

5 Thrusters - 95lbs.
7 Hang Power Cleans - 95lbs
10 Sumo Deadlift High Pulls - 95lbs.

Rx'd weight for women is 65lbs. for all exercises.



Sam, getting deep on the front squats

"Helen"

3 Rounds For Time:

400m. Run
21 Kettlebell Swings - 1.5pood
12 Pullups

Hope everyone had a restfull weekend, starting today, we are running classes 5 days a week! We will be closed on Wednesday and Sunday. See the new class schedule for details. This will provide for a two on, one off, three on, one  off workout schedule for those of you upgrading to unlimited classes. 

Check out this video of Jason Kaplan doing "Fran". With training and dedication, anything is possible!

Front Squats

5-5-3-3-3-1-1-1

There is no time component to this workout, rest as needed between sets.

Check out this video for some insight on good and bad front squats.

Starting next week, we are running classes 5 days a week! Check the training rates page for info on upgrading to an unlimited membership!

As many rounds as possible in 20 min. of the following:

5 Handstand Pushups
10 Bench Press 135lb.
15 Push Press 95lb.
20 Dips, or 10 Ring Dips

Happy 50th Birthday to Joe! (slightly belated)

In Joe's honor, we will be doing the Filthy 50's today

For Time:

50 Box Jumps - 24inch
50 Jumping Pullups
50 Kettlebell Swings - 1 pood
50 Walking Lunges
50 Knees to Elbows
50 Push Press - 45lb.
50 Back Ext.
50 Wall Balls - 20lb.
50 Burpees
50 Double Unders

For Time:

Run 400
50 Pushups
Run 400
50 Situps
Run 400
50 Squats
Run 400

3 Rounds For Time:

Run 400M.
50 Squats



Picking up heavy stuff...

Get some rest this weekend, remember your body does not improve when you are working out, it improves and becomes stronger as you rest and recover from your workout! Sufficient recovery is most important!

For Time:

50,40,30,20,10

Burpees
Situps



Joe, working some heavy thrusters!

"Cindy"

As many rounds as possible in 20 mins.

5 Pullups
10 Pushups
15 Squats

for those of you trying to learn kipping pullups, go here for the basics, then try and use it in your workout!

Deadlift
1,1,1,1,1,1,1 reps



Posetech.com  -  Learn how to run right!

Run 5K for Time

Need to find a 5k close to home? Go here and use the satellite imaging to measure out a 5k and remember the landmarks.



Margie, feeling the love after her workout!

5 Rounds for time

15 Box Jumps 24"/18"
10 Tire Flips
5 OHS 115lbs./75lbs



Ashley, gettin' some on the thruster/double under workout!

Get some rest this weekend....  that is unless you missed one of the workouts this week, in that case, looks like you have some homework to do... If you have questions, just give us a call!

Clean and Jerk
5,5,5,3,3,3,1,1,1

Focus on your form and technique, start light and work your way up.

Here is a great video on the finer points of the GHD situp!

We are running today people!!!

1 min. on, 1 min off, 1 min on, 50 sec. off, 1 min on, 40 sec. off, 1 min on, 30 sec off, 1 min. on, 20 sec. off, 1 min on, 10 sec. off, 1 min. on, 20 sec. off, 1 min on, 30 sec. off, 1 min. on, 40 sec. off, 1 min. on, 50 sec. off, 1min. on, Finished!

All out Maximal Efforts!  Give it everything you have got, try to cover the same ground on each run!

5 Rounds for Time

75 lb. Thruster 21 reps
21 Double Unders

Class tonight will be 6 and 7 PM, Bring a freind!

OnFire CrossTraining is fully operational! We have the facility set up and have been working out for about a week now. We are loving it, and so are the clients! Give us a call and come by for some hardcore CrossTraining!