Thursday

Strength:

Push Press

Mobility:

Shoulders

Workout:

12 Min AMRAP:

15 Tuck Crunches

15 Arch Rocks

15 Toes to Bar

Happy Birthday Eddie!

Strength:

Snatch Pull

Mobility:

Hamstrings

Shoulders

Wall Stretch

Workout:

2-4-6-8-10

Thrusters

10m Sprints

Cashout:

Max Effort Plank Hold

 

Happy Birthday Don!!!

Gymnastics:

Chin Ups

Dips

Mobility:

Shoulders

Wall Stretch

Workout:

“Don’s 30th Birthday WOD”

800m Run

26 Slam Balls

84 Burpees

30 KB Snatches

Monday, Monday!

Strength:

Deadlift

Mobility:

Hamstrings

Wall Stretch

Workout:

EMOM for 12 Min:

25 Double Unders

ME Pistols

Epic Day!

If you were wondering the Jon North Seminar was AWESOME!!!  It was a day full of learning, technique work, lifting, loud music and PR’s everywhere!  A huge thank you goes out to Jon and Jessica North for making this day happen.  We definitely walked out better coaches and athletes today!

Sunday

Rest day

or

Make up day

@10am w/ Coach Andy

Gym is Closed for Seminar

Jon North and his wife have been kind enough to come up to Oak Harbor and will be hosting a lifting seminar tomorrow for those who have signed up.  The seminar is from 9am-5pm.  The gym will not have the normal team WOD. For those of you who are signed up, we will see you tomorrow!

Gym News

This Saturday there will be no Team WOD.  We will be hosting the Jon North Lifting Seminar from 9am-5pm that day.

The next bootcamps will be starting September 1st @ 5pm Monday, Wednesday and Friday for 2 weeks.

If you are interested in any CFU gear, next week will be the final week it is available for sale, cash only please.

 

Strength:

Back Squat

Mobility:

Wall Stretch

Hamstrings

Workout:

3 Rounds of:

400m Run

100 Double Unders

 

Starting September 1st

We will be having a change in the gym starting September 1st.  Andy and Katrina Stanton will be taking over the gym as owners.  I have loved working with you all for the last 3+ years but it is time for me to make a change in my personal life.  It’s time for me to focus on my family.  I still love you all dearly and I think you guys are all turning into amazing athletes.  I am sad to leave you but it is time for new beginnings.  The gym will not be moving.  It will be staying right where it is, with the same name, and all your contracts will be honored.  The only difference is that Andy will be your head trainer and owner.  I wish Andy and Katrina the best of luck on their new adventure.

Strength:

Bench Press

Mobility:

Chest Smash

Ankle

Hip

Workout:

12 Min AMRAP:

4 Toes to Bar

8 Pistols

16 Sit ups

HAPPY BIRTHDAY EMILY

HAPPY SWEET SIXTEEN EMILY!!!

Strength:

Shoulder Press

Mobility:

Shoulders

Hamstrings

Workout:

“Emily’s Birthday WOD”

16 Min AMRAP:

16 Calorie Row

16 Burpees

16 Double Unders

REST 1 MIN THEN:

FOR TIME:

16 Wall Balls (20/14)

100m Sprint

16 KB Swings (53/35)

100m Sprint

16 Med Ball Cleans (20/14)

100m Sprint

16 Box Jumps (24/20)

100m Sprint

Nutrition is where it Starts!

Gymnastics:

Pull ups

Push ups

Mobility:

Shoulders

Chest

Wall Stretch

Workout:

Increasing by 4, get as many reps as possible in 15 minutes:

4-8-12-16-20-24…etc.

Slam Balls

Jumping Squats

Hammer Slams