10/31/14

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#1 – 2nd Anniversary Party

Save the date! We will be having our 2nd Anniversary Party on Saturday, November 8th at 8PM! We will be celebrating at Norse Bar (6334 N. Clark Street). We plan to get some food catered in (BBQ perhaps?), and plan to get some BBQ catered in. Bring friends and family!

#2 – Halloween at Hardware

Tonight is the night! Wear your favorite Halloween costume to tonight’s 5:30PM & 6:30PM classes. Feel free to stick around after and have a drink (or just show up in costume and have a drink). We’ll probably move this “sweaty costume party” to a bar if there’s enough interest!

#3 – Lost & Found

Please check lost & found (in the big tire). All items will be donated on Saturday 11/1/14.

Strength:

A. EMOM for 8 mins

  • 2 Front Squat @ 1010 Tempo (+5#)

B. Snatch Grip RDL: 4×4-6 @ 50×1 Tempo

Conditioning:

3 Rounds of:
In 2:30 minutes complete:

  • 400m Run
  • ME OHS (75/45)

(Rest as needed between rounds )

Extra:

A. Strict Press: 4×4
B. GHD Sit Ups: 3×10

10/30/14

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Reminders:

#1 – 2nd Anniversary Party

Save the date! We will be having our 2nd Anniversary Party on Saturday, November 8th at 8PM! We will be celebrating at Norse Bar (6334 N. Clark Street). We plan to get some food catered in (BBQ perhaps?), and plan to get some BBQ catered in. Bring friends and family!

#2 – Halloween at Hardware

Halloween costumes are encouraged for tomorrow’s 5:30PM & 6:30PM workout! Feel free to stick around after and have a drink (or just show up in costume and have a drink). We’ll probably move this “sweaty costume party” to a bar if there’s enough interest!

#3 – Lost & Found

Please check lost & found (in the big tire). All items will be donated on Saturday 11/1/14.

Strength:

Make Up Strength

Conditioning:

12 min AMRAP:

  • 3 TGU (each arm)
  • 15 TTB
  • 1 min in bottom of squat with a KB

 

10/29/14

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Reminders:

#1 – 2nd Anniversary Party

Save the date! We will be having our 2nd Anniversary Party on Saturday, November 8th at 8PM! We’re still bouncing around a couple options for the location, so we will keep you posted.

#2 – Halloween at Hardware

Halloween costumes are encouraged for this Friday’s 5:30PM & 6:30PM workout! Feel free to stick around after and have a drink. We’ll probably move this “sweaty costume party” to a bar if there’s enough interest!

#3 – Lost & Found

Please check lost & found (in the big tire). All items will be donated by the end of the week!

Strength:

A1. Bench Press: 4×4 (+5#)
A2. Pendlay Rows: 4×4 (+5#)

Conditioning:

For Time: (16 min cap)

  • 50 Burpees
  • 50 Pull Ups
  • 50 Wall Balls

10/28/14

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Reminders:

#1 – 2nd Anniversary Party

Save the date! We will be having our 2nd Anniversary Party on Saturday, November 8th at 8PM! We’re still bouncing around a couple options for the location, so we will keep you posted.

#2 – Halloween at Hardware

Halloween costumes are encouraged for this Friday’s 5:30PM & 6:30PM workout! Feel free to stick around after and have a drink. We’ll probably move this “sweaty costume party” to a bar if there’s enough interest!

#3 – Lost & Found

Please check lost & found (in the big tire). All items will be donated by the end of the week!

Strength:

Power Clean: Find 1RM (15mins) or Power Clean Technique work

Conditioning:

3 Rounds:

  • 1 min AMRAP Row for Calories
  • 1 min AMRAP of V-Ups
  • 1 min AMRAP of 5m Run

10/27/14

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Reminders:

#1 – 2nd Anniversary Party

Save the date! We will be having our 2nd Anniversary Party on Saturday, November 8th at 8PM! We’re still bouncing around a couple options for the location, so we will keep you posted.

#2 – Halloween at Hardware

Halloween costumes are encouraged for this Friday’s 5:30PM & 6:30PM workout! Feel free to stick around after and have a drink. We’ll probably move this “sweaty costume party” to a bar if there’s enough interest!

Strength:

A. Back Squat: 4×4 (+5#)
B. BB Good Mornings: 3×10 @ 40×0 Tempo (+5#)

Conditioning:

“Helen:
3 Rounds:

  • 400m Run
  • 21 KBS (55/35)
  • 12 Pull Ups

*This is for the leaderboard. Please be sure to have your workout watched/counted by a judge if you’d like try for a spot.

Extra:

Walking Split Squats: 4×12 (6 each leg)

10/26/14

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Open gym today from 10AM-12PM! Come on in, to make up some of this week’s leaderboard workouts (Jackie?! 1RM OHS?!)
*Remember, open gym does count as one of your weekly classes. If you go over your 3 classes/wk, there is a charge for the additional class.

10/25/14

Reminders:

Lost & found is located in the big tire. Please take a look to see if anything is yours. We will be donated all items left at month’s end.

Strength:

EMOM for 10 Minutes:

  • 1 Power Snatch + 1 Squat Snatch (65%+)
Conditioning;

In teams of 2, complete the following:

  • 200 Double Unders
  • 150 KBS
  • 100 Burpees

**One partner works at a time

Extra:

A. Weighted Dips: 4×4 (+5#)
B. Weighted Pull Ups: 4×4 (+5#)

10/24/14

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Reminders:
  • Open Gym this Sunday from 10AM-12PM (Note: Open gym does count as one of your weekly classes. )
  • Olympic Lifting meets tomorrow @ 12PM!
Strength:

A. EMOM for 8 min

  • 2 Front Squat @ 1010 Tempo (+5#)

B. Snatch Grip RDL: 4×4-6 @ 50×1 Tempo

Conditioning:

“Jackie”
For Time:

  • 1000m Row
  • 50 Thrusters (45/35)
  • 30 Pull Ups

*For the leaderboad. Make sure to have someone judge you if you’d like to try for a spot.

Extra:

A. Strict Press: 4×4
B. GHD Sit Ups: 3×10

10/23/14

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Reminders:

Olympic Lifting class meets tonight at 6:30PM!

Strength:

Make Up Strength

Conditioning:

For Time:

  • 1000m Row
  • 800m Run

10/22/14

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Strength:

Find 1RM OHS

Conditioning:

10-9-8-7-6-5-4-3-2-1

  • OHS (95/65 or 65% 1RM)
  • TTB