Menu

New Year’s Day and New Beginnings

New Year’s Day has always been one of my favorite Holidays.  There is something universally energizing about the idea of a foreword looking “new beginning”.   The enthusiastic goals seem more attainable without the guilt or frustration of past failures looming over you.  For me this yearly “new beginning”  points towards the gospel.  Our failures were dealt with at the Cross.  We are free from them but indebted to the One who paid the price for them.  It is a perpetual new beginning.  “Therefore if anyone is in Christ, he is a new creature; the old things passed away; behold, new things have come.”  -2 Cor 5:17

-Happy New Year

The Satterfields

Uncategorized

December 31st! 10:00 A.M. Only!

“2014”
Run 2014 Feet (5 laps)
Accumulate 2014# of KB Swings (Using your choice of weight x reps)
Accumulate 2014# of Clean and Jerk (Using your choice of weight x reps)
Accumulate 2014# of Pull Ups (Using Body weight x Reps)
Accumulate 2014# of Hand Stand Push Ups (Using Body Weight x reps)
Accumulate 2014# of Pull Ups (Using Body weight x Reps)
Accumulate 2014# of Clean and Jerk (Using your choice of weight x reps)
Accumulate 2014# of KB Swings (Using your choice of weight x reps)
Run 2014 Feet (5 laps)

EXAMPLE:  A 200# athlete might look like
Run 5 Laps, 28 KB Swings (2 Pood),  15 Clean and Jerk (135), 11 Pull Ups, 11 Handstand Push Ups, 11 Pull Ups, 15 Clean and Jerk (135) 28 KB Swings (2 Pood) and Run 5 Laps

Uncategorized

Monday December 30th

Strength:
High bar Back Squat (week 5)
1×8 @ 65%
1×6 @ 75%
1×4 @ 85%
1×4 @ 90%
WOD:

“Stop and Go”
3 Rounds of
15 Hang Clean (135/95) (115/75) (75/45)
Run 3 Laps
* Rest 2 Min between rounds

I don’t always clean 470# but when I do I prefer accordion accompaniment.

WOD

10:00 A.M. “Open House Workout”

Last chance to get in on the New Years Special!  $129 gets you January “On Ramp” AND UNLIMITED TRAINING IN FEBUARY!!!!  Thats a $228 value!

9:00 A.M. Heavy Hour!

10:00 A.M. “Open House Workout”  (Fight Gone Bad’ish)
WOD:
Wall Ball
Burpee
Box Jump/Step Up
KB Swing
Sit Up
OR (for the regulars)…………….
Tire Flip
Box Jump
Clean and Jerk (95#/65#)
Burpee
Ground to shoulder Stone (115/65)

Uncategorized

Friday Dec 27th

Strength:
3,3,3 Press
3,3,3 Push Press
3,3,3 Push Jerk
WOD:
“Twinkle Toes”
21,15 and 9 of:
Power Snatch (135,95)
Toes 2 Bar
L2 – (115/65) Knees to Elbows. 
L1 – (Less than 65) Sit Ups
 

Uncategorized

December 26th 10:00 A.M. Only! “Open House Workout”

STEP AWAY FROM THE CAKE.  CHRISTMAS IS OVER.  Join us at 10:00 A.M. Only for an “Open House Workout”.  Everyone is welcome regardless of fitness level!

WOD

10:00 A.M. only “Open House Workout”

 

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 Clean, then 1 Clean + 2 HSPU, then 1 Clean + 2 HSPU + 3 Front Squats, etc.

The WOD is complete when the 12 Thrusters are completed.
“12 days of Christmas”:
1 DL
2 pull ups
3 clapping push ups
4 toes to bar
5 KBS
6 wall balls
7 burpees
8 split jumps
9 sit-ups
10 box jumps
11 10 meter shuttle runs
12 HSPU

Uncategorized

Monday Dec 23rd

Make sure to visit “Latest News” for the Holiday Schedule!

Strength:

Complete 1 Turkish Get Up (Heavy but Perfect) on each side every minute on the minute for 10 Minutes.  Increase load during work if needed.

WOD:

“13.4”

MEN 
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN 
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

level 2 Intermediate (95/65) and Knees to Elbows

Level 1 Beginner (Less than 65) and Sit Ups

WOD

Friday Dec 20th

Strength
HBBS (Week 4)
1 x 8 @ 65%
1 x 8 @ 70%
1 x 8 @ 75%
1 x 8 @ 80%
WOD

“The Bee’s Knees”
4 Rounds
10 Toes 2 Bar
15 Shoulder 2 Overhead (135/95#)
20 Split Jumps
L2: Knees 2 Elbow, S2O (95/65#) & Jumping Squats
L1: K2C or Cobra Kicks, S2O (65# or less) & Air Squats

Uncategorized