We still have room in our February beginners class starting 2/7, contact Coach Sara at 518-727-9827 if you want to join the fun!

Membership is due, please bring payment to your next class if you don’t pay online. Please try and take the time to set up an account on wodtogether.com, it is the preferred method of payment.

We will be running a regular class plus an open gym every Monday and Wednesday’s at 6:30pm.

WOD:

A. 3 second pause Overhead Squat x 1

build to a moderate weight

B. Power Snatch + Squat Snatch + Overhead Squat

build to a challenging set

*range of motion scale: build to a challenge set of Power Snatch x 3*

We still have room in our February beginners class starting 2/7, contact Coach Sara at 518-727-9827 if you want to join the fun!

Week 5 of the Clean Eating Challenge starts today! NO BOOZE! Keep drinking tons of water, keep away from sugar, grains, white potatoes, dairy and now BOOZE! Just think how amazing you are going to feel at the end of February! Stay strong and keep your eyes on the prize: a fitter, leaner, healthier, more energized and more conditioned YOU!

WOD:

EMOM x 20

1st min: 10-20 calorie Assault

2nd min: 20-30 Sit-ups

3rd min: 15 Good Mornings (45/35)

4th min: 30-45 second plank

We still have room in our February beginners class starting 2/7, contact Coach Sara at 518-727-9827 if you want to join the fun!

WOD:

3 Rounds

20 Burpee Pull-Ups

20 Front Squats

20 Box Jumps

*Scaling option- round 1: 20 reps, round 2: 15 reps, round 3: 10 reps*

RX +1: 135/95, RX: 115/75, Scale as needed

We have space in our February foundations course, contact Coach Sara to join the fun!

NEW sweatshirts are available for pre-order! We’re loving this new design by our friends at Beast Worx, and will be offering it for purchase through pre-order ONLY. Cost is $50 per sweatshirt. Your pre-order is not complete or confirmed until Coach Sara has received your payment.

Deadline for sweatshirt order is TODAY

Remember we now have open gym Monday through Thursday between 6:30pm – 7:30pm

WOD:

Teams of 2

20 min AMRAP

Cash-in: 1000m Row

2 Clean and Jerks, 4 Burpees

4 Clean and Jerks, 8 Burpees

6 C & J’s,  12 Burpees

8 C & J’s, 16 Burpees

10 C & J’s, 18 Burpees

12 C & J’s , 24 Burpees

14 C & J’s, 28 Burpees

16 C & J’s, 32 Burpees

Max Rope Climbs in the remaining time

RX + 1: 155/105

RX: 135/85

Scale as needed

We have space in our February foundations course, contact Coach Sara to join the fun!

NEW sweatshirts are available for pre-order! We’re loving this new design by our friends at Beast Worx, and will be offering it for purchase through pre-order ONLY. Cost is $50 per sweatshirt. Your pre-order is not complete or confirmed until Coach Sara has received your payment.

Deadline for sweatshirt order is this Friday

Remember we now have open gym Monday through Thursday between 6:30pm – 7:30pm

WOD:

8-10-12-14-16-18-14-12-10-8

Russian Swings

KB Step-Ups (20/17)

POST WOD: Stretch Deck

We have space in our February foundations course, contact Coach Sara to join the fun!

NEW sweatshirts are available for pre-order! We’re loving this new design by our friends at Beast Worx, and will be offering it for purchase through pre-order ONLY. Cost is $50 per sweatshirt. Your pre-order is not complete or confirmed until Coach Sara has received your payment.

Deadline for sweatshirt order is this Friday

Remember we now have open gym Monday through Thursday between 6:30pm – 7:30pm

WOD:

3 Rounds

Max reps Bench Press (bodyweight or 3/4 bodyweight)

Max Strict Pull-up

*move right to pull-up bar after bench press*

rest 2-3 mins between rounds

rest 3-5 mins 

3 Rounds

Max Strict Ring Dips (sub kip or max hold at top of dip)

Max Ring Rows

*move right into ring rows once dips are completed*

rest 2-3 mins between rounds

Clean Eating WEEK 4 starts today (1/24) NO DAIRY!!! This week is a tough one for me because I love CHEESE but I’m ready for the challenge, are you?! I’m already feeling leaner, recovering quicker, and feeling more energized! If you want more info about why we omit dairy check out this LINK. Remember we allow good grass fed or all natural butters like Kerrygold or Organic Valley. Stay strong and keep eating CLEAN!

NEW sweatshirts are available for pre-order! We’re loving this new design by our friends at Beast Worx, and will be offering it for purchase through pre-order ONLY. Cost is $50 per sweatshirt. Your pre-order is not complete or confirmed until Coach Sara has received your payment.

Deadline for sweatshirt order is this Friday

Remember we now have open gym Monday through Thursday between 6:30pm – 7:30pm

WOD:

5 Sets

10 Deadlifts (185/135)(155/105)(135/95)

20/15 Calorie Assault Bike

30 Sit-Ups

40 Double-Unders

*2-4 people to an assault bike, begin set when athlete in front of you gets off bike*

NEW sweatshirts are available for pre-order! We’re loving this new design by our friends at Beast Worx, and will be offering it for purchase through pre-order ONLY. Cost is $50 per sweatshirt. Your pre-order is not complete or confirmed until Coach Sara has received your payment.

Deadline for sweatshirt order is this Friday

Remember we now have open gym Monday through Thursday between 6:30pm – 7:30pm

WOD:

15 min AMRAP

5 T2B

10 Hand-Release Push-Ups

15 Wallballs

NEW sweatshirts are available for pre-order! We’re loving this new design by our friends at Beast Worx, and will be offering it for purchase through pre-order ONLY. Cost is $50 per sweatshirt. Your pre-order is not complete or confirmed until Coach Sara has received your payment.

Remember we now have open gym Monday through Thursday between 6:30pm – 7:30pm

WOD:

EMOM x 21

1st min: Choose your poison: 4-8 Power Snatches, 6-8 DB Snatches (each arm) or 10-15 Slamballs

2nd min: 10-20 Calorie Row

3rd min: 20-50 DU’s

Coach Darla is making sure Sean doesn’t fall off his rep scheme

NEW sweatshirts are available for pre-order! We’re loving this new design by our friends at Beast Worx, and will be offering it for purchase through pre-order ONLY. Cost is $50 per sweatshirt. Your pre-order is not complete or confirmed until Coach Sara has received your payment.

Here are the size breakdowns, you can use the tape measure at the gym to help figure out what size you want. I would love to have all the orders in by the end of next week so we can get this order going! Let’s do it!

Remember we now have open gym Monday through Friday between 6:30pm – 7:30pm

We have a new KidFit session starting 1/30/17 that runs for 4 weeks. Classes are every Tuesday and Thursday at 3:15pm and the cost is $100. Contact Coach Sara to reserve your child’s spot!

WOD:

Tabata is a BLAST!!

8 rounds at each station

Leg lift extension

Banded bridges

Sit-ups

Squats