05192012

SATURDAY HOME/TRAVEL WOD

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Supermans

Today is Day 83 of the Burpee Challenge.

"A good teacher is a master of simplification and an enemy of simplism."
- Louis A. Berman

05182012

FRIDAY OPEN GYM 8:30-11:00 and 4:00-6:00

Relay for Life is tonight! We will be set up at the Pelham High School football field. Come by and see us!

WORKOUT OF THE DAY
3 rounds for time of:
50 Double-unders
40 Good Mornings
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups

Today is day 82 of the Burpee Challenge

05172012

SKILL
Free Standing Handstand Holds

WORKOUT OF THE DAY
For Time
50 Wall Ball Situps (20lbs/14)
200 meter Med Ball Carry
40 Wall Ball Situps (20lbs/14)
200 meter Med Ball Carry
30 Wall Ball Situps (20lbs/14)
200 meter Med Ball Carry
20 Wall Ball Situps (20lbs/14)
200 meter Med Ball Carry
10 Wall Ball Situps (20lbs/14)
200 meter Med Ball Carry

Today is day 81 of the Burpee Challenge.

05162012

Yesterday was our first day of classes in our new location and it was a great one! Look at all this room!!!

WORKOUT OF THE DAY
For Time:
30 Back Squats (95lbs/73)
20 Pullups
10 Shoulder to Overhead (95lbs/73)
30 Front Squats (75lbs/53)
20 Pullups
10 Shoulder to Overhead (75lbs/53)
30 Overhead Squats (45lbs/33lbs)
20 Pullups
10 Shoulder to Overhead (45lbs/33)

Today is Day 80 of the Burpee Challenge.

05152012

Wow! So much has changed and has been done in just 24 hours! There is still some work to do but we are ready for classes.

Since it is our first class in our new location, we will do something worthy of breaking in the new space.

WORKOUT OF THE DAY
"Secret Workout"

Today is day 79 of the Burpee Challenge.

"All coaching is, is taking a player where he can't take himself."
- Bill McCartney

05142012

NO CLASSES TODAY!!!

We are doing our best to get everything ready so classes can resume tomorrow. We are almost there!

WORKOUT OF THE DAY

For Time:
78 Burpees

You guessed it! Today is day 78 of the burpee challenge.

Once you have mastered time, you will understand how true it is that most people overestimate what they can accomplish in a year - and underestimate what they can achieve in a decade!
~ Anthony Robbins

05122012

SATURDAY HOME/TRAVEL WOD

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Today is day 76 of the Burpee Challenge!

Last WOD in our old building! We will be moving and settling in all weekend. If you want to stop by and help, you won't be turned away!

05112012

FRIDAY OPEN GYM 8:30-11:00
After Open Gym, we will be moving to our new location behind Pee Wee's Pawn Shop in the old "Cowboys" building next to Speed South. If you would like to stay and help it would be most appreciated!

WORKOUT OF THE DAY

3 rounds for time of:

Run 400 meters
30 Overhead squats, 75lbs/45
21 Pull-ups

Today is day 75 of the Burpee Challenge!

Congratulations to Troya, our newest On-Ramp Graduate!

05102012

STRENGTH
Split Jerk
10 minutes to 1RM
Do not go heavier until you can nail the split! Pull yourself UNDER the bar!

WORKOUT OF THE DAY

"Nasty Girls"
3 Rounds
50 Squats
7 Muscle Ups
10 Hang Power Cleans (1365lbs/95)

Jordan works on his free standing one-armed handstand.

Today is day 74 of the Burpee Challenge.

05092012

WORKOUT OF THE DAY

"Stay Golden Pony Boy"
6 Rounds
30 seconds max KBS (50lbs/35)
30 seconds Rest
6 Rounds
30 seconds max Renegade Rows (40LBS/20)
30 seconds Rest
6 Rounds
30 seconds Russian Twist (20LBS/14)
30 seconds Rest
6 Rounds
30 seconds Burpee Box Jumps (24"box/20)
30 seconds Rest

Today is day 73 of the Burpee Challenge!

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