All Posts By

321Go

Daily WOD

9.18.13 WOD

Now that's Cool!! Schedule: 5:30/6:30/8:30/9:30/4:30/5:30 SATURDAY CLASS REMINDER: CLASSES WILL NOW BE 7:00 AND 8:00 FOR THE REMAINDER OF THE SKI SEASON WOD 21-15-9 Front Squat (135/95) Burpee Pull-ups Comments:  What's the most impressive athletic peformance you have seen?
321Go
January 17, 2013
Daily WOD

1.17.13

Jody kills the Dragon Flies Schedule: 5:30/6:30 (mobility, open gym, beginners class)/8:30/9:30 Regular Class and Beginners/4:30/5:30 Regular Class and Open Gym Saturday Classes are now at 7 and 8 am for the remainder of the ski season WOD 30 Handstand Push-ups 75 Double Unders 50 Swings (53/35) 75 Double Unders 70 Sit-ups 75 Double Unders BEGINNERS WOD Skills- Handstand Drills, Jump Rope Drills 3 Rounds of: 1 Minute Handstand Push-ups 1 Minute Swings 1 Minute Double Unders Comments: What's TV Show or Movie do your kids watch that you secretly think is Awesome?!?!
321Go
January 16, 2013
Daily WOD

1.16.13 WOD

Class Schedule Reminder: 5:15/6:00/6:45/8:30/9:30/4:30/5:30 WOD Last done on 3/8/11 Death By Thruster (115/85) Post WOD- 10 Dragon Flies Comments: Sundance....love it or hate it?
321Go
January 15, 2013
Daily WOD

1.15.13 WOD

A little Pre-Class Technique work Schedule: The schedule from last week will remain constant unless told otherwise by us. We will give you a reminder for the rest of this week. Tuesday: 5:30/6:30 Mobility, Beginners, or Open Gym/8:30/9:30 Regular Class and Beginners/4:30/5:30 Regular Class and Open Gym WOD Compare to 2/13/12 AMRAP 15 mins 3 Hang Power Snatches then 2 Rounds of: 3 Pull-ups 6 Push-ups 9 Box Jumps BEGINNERS WOD Same as Class WOD. More skill emphasis on Pull-ups Comments: Do you like repeating workouts?
321Go
January 14, 2013
Daily WOD

1.14.13 WOD

Naomi's first ski lesson...in 6 inches of fresh powder! WOD Back Squat 3-3-3-3-3 Comments: How old were you when you learned to ski?
321Go
January 13, 2013
Daily WOD

Weekend WOD

Eric and my rental car for the weekend. Not exactly a performance machine. CLASS TIMES @ 8 and 9 am. WOD Each of the following is for time. Rest as needed between efforts. Row 1000 meters 150 double unders Row 750 meters 100 double unders Row 500 meters 50 double unders Comments: What is the longest you have gone not sleeping in a bed?
321Go
January 11, 2013
Daily WOD

1.11.13 WOD

The snow is back!!!  Enjoy it! WOD 5 Rounds 16 Pull-Ups 12 Swings (70/53) 8 Burpee Box Jumps (30"/24") -You are welcome for keeping you from going below parallel so that you can enjoy the snow :) - Comments:  You have to choose one pair of skis to ride for the rest of your life, what are they?
321Go
January 10, 2013
Daily WOD

1.10.13 WOD

A little pre bed snack WOD "Fight Gone Bad" 3 Rounds 1 Min of work at each exercise with 1 min rest between each round -Wall Ball -Sumo Deadlift High Pull (75/55) -Box Jump (20") -Push Press (75/55) -Row (for calories) BEGINNERS WOD Skill:  SDLHP, Push Press "Fight Gone Bad" 30-45 sec/exercise Comments:  What is your nighttime vice with food?
321Go
January 9, 2013
Daily WOD

1.9.13 WOD

Time to see what you've got on the rings.  Nicole Carrol shows us how it's done in an old school pic. SCHEDULE REMINDER: 5:15, 6:00, 6:45 am 8:30, 9:30 am classes Regular Afternoon Classes WOD 30 Muscle-Ups -We will be doing a large amount of teaching and helping people with progressions that are appropriate- Post: Not For Time 3 Rounds 15 Good Mornings 15 GHD Sit-ups Comments:  What is your favorite hobby outside of the gym?... It can't be another sport.
321Go
January 8, 2013
Daily WOD

1.8.13 WOD

A true to life portrait of Eric O'Connor.  Look at the musculature in his legs!! SCHEDULE REMINDER: 5:30 am 6:30 am (Beginners Class, Mobility, and OPEN gym) 8:30 am 9:30 am (Beginners Class, and WOD) 4:30 pm 5:30 pm (WOD, and OPEN Gym) What is the Open Gym there for?  It's there for you to use that hour any way you want.  These times are typically smaller in size and if you would like to come in and work on anything specific feel free to.  The trainers will be teaching other classes and not available to teach you things but the hour is all yours to use it as you wish. WOD 15-12-9-6-3 Squat Snatch (95/65) 10-8-6-4-2 Handstand Push-Up Beginners Class 15-12-9-6-3 Snatch 10-8-6-4-2 Burpee Comments:  Are you looking forward to making use of the open gym or do you like the structure?
321Go
January 7, 2013