Open Gym today from 10AM – 12PM!
Yoga meets at 12:30PM. Come in to recover from the previous week’s work, and gear up for the upcoming week!
5/30/15
Reminders:
- Foundations Class meets today at 9AM!
- Olympic Lifting meets today at 12PM!
- Yoga meets this Sunday at 12:30PM!
- Our Amundsen HS Track & Field Throwdown/Fundraiser is next Friday night, 6/5. We’re hoping to raise $1000 for the Track & Field team. This is 4x their annual budget. The money will be put towards new uniforms and equipment for the local team. Sign up for heats here. The event goes from 6PM – 9:30PM on Friday.
Strength:
Deadlift @ 40×0 Tempo: 3×5
Conditioning:
“Helen”
3 Rounds:
- 400m Run
- 21 KBS (55/35)
- 12 Pull Ups
5/29/15
Reminders:
- Foundations Class meets tomorrow, 5/30, at 9AM!
- Yoga meets this Sunday at 12:30PM
- Our Amundsen HS Track & Field Throwdown/Fundraiser is next Friday night, 6/5. We’re hoping to raise $1000 for the Track & Field team. This is 4x their annual budget. The money will be put towards new uniforms and equipment for the local team. Sign up for heats here. The event goes from 6PM – 9:30PM on Friday.
Strength:
Front Squat: 5×3
Conditioning:
9-7-5
- OHS (155/105)
- Muscle Ups*
*Scale to 18-14-10 Dips
5/28/15
Reminders:
- Foundations Class meets this Saturday, 5/30, at 9AM!
- Our Amundsen HS Track & Field Throwdown/Fundraiser is next Friday night, 6/5. We’re hoping to raise $1000 for the Track & Field team. This is 4x their annual budget. The money will be put towards new uniforms and equipment for the local team. Sign up for heats here. The event goes from 6PM – 9:30PM on Friday.
Thursday’s Skill:
A.Kipping
B. 800m Run TT
5/27/15
Reminders:
- Foundations Class meets this Saturday, 5/30, at 9AM!
- Our Amundsen HS Track & Field Throwdown/Fundraiser is next Friday night, 6/5. We’re hoping to raise $1000 for the Track & Field team. This is 4x their annual budget. The money will be put towards new uniforms and equipment for the local team. Sign up for heats here. The event goes from 6PM – 9:30PM on Friday.
Strength:
Back Squat: 5×3
Conditioning:
5 Rounds:
- 8 Burpee Box Jumps (24/20)
- 200m Sprint
5/26/15
Reminders:
- Foundations meets this Saturday, 5/30, at 9AM!
Strength:
A1. Bench Press: 3×3*
A2. Ring Pull Ups: 3×3*
*Increase weight from last week
Conditioning:
21-15-9
- Deadlift (225/155)
- TTB
5/25/15
Memorial Day Schedule:
The gym will only be open today from 10AM – 12PM.
Murph:
In honor of Memorial Day, and those who have sacrificed for us, we will be performing Partner Murph today. A briefing of the workout will be at 10AM, and then you are free to start the workout!
For Time:
- 1 mile Run
- 300 Air Squats
- 200 Push Ups
- 100 Pull Ups
- 1 mile Run
**One partner will run the first mile, and the second partner will run the last mile. Partition and split up the squats, push ups, and pull ups as needed.
Experienced athletes may perform the workout solo. 10AM – 12PM may also be used as Open Gym time.
5/24/15
5/23/15
Reminders:
- Olympic Lifting meets today @ 12PM!S
- Sunday’s Yoga class is cancelled. Open Gym will run as usual from 10AM – 12PM tomorrow.
WOD for a Cause – Fundraiser for the Amundsen HS Track Team!
Amundsen HS WOD:
In 15 minutes complete the following (2) workouts:
**Teams of 2
Strength:
Front Squat: 3×5
Conditioning:
“Fran”
21-15-9
- Thrusters (95/65)
- Pull Ups
5/22/15
Reminders:
- Yoga is cancelled this week due to holiday weekend. Open Gym will run as usual from 10AM – 12PM on Sunday.
- Monday 5/25 will have a limited schedule for Memorial Day. The gym will be open from 10AM – 12PM. Murph will be the name of the game on Memorial Day. Come in at 10:00 for a briefing of the workout, and go from there. You may also use this time for Open Gym,
WOD for a Cause – Fundraiser for the Amundsen HS Track Team!
Amundsen HS WOD:
In 15 minutes complete the following (2) workouts:
**Teams of 2
Strength:
Deadlift @ 40×0 tempo: 3×5
Conditioning:
10 min AMRAP:
- 10 Cleans (155/105 or 65%)
- 10 Dips