10.19.2015

Indoor cycling classes will start on Monday, November 2 at 7pm!  I am really excited to get this going... this is a high energy class with a really fun atmosphere.  Get ready to BURN!  Bring your bike, a water bottle, and a towel.  Any bike with a quick release rear wheel will work on our stationary trainers.  We have limited space in these classes, so you must sign up in advance!  We'll have 7 trainers available  for use, and we have more room for those cyclists who will be bringing their own trainers, as well.  Drop-in for non-members is $15, and there will be a discounted rate for those who bring their own trainers.  

This is what a quick release rear wheel looks like.  See that lever his thumb is on?  That's what you need to look for!

Monday

2 Rounds, for max reps
In 4 mins
400m Run
Max HRPU
Rest 1 min

In 3 mins
60 DU
Max Situps
Rest 1 min

In 2 min
25 Wall Balls
Max Burpees
Rest 2 min

10.16.2015

My mom is in town and she joined in on her first kettlebell class :) 

Friday

5 RFT
400m Run
10 Ring Pushups
10 Pistols

------------

Modified

5 RFT
200m Run
10 HRPU
10 Step Ups

9.30.2015

Wednesday

Partners, For Time
A- 400m Run
B- 100m Walking KBS

A- 100m Run
B- 100 Wall Balls

A+B= 60 Burpees

9.21.2015

Monday

Fighter Pull-up Progression

Tabata

Push-ups

Sit-ups

KBS

Run

9.16.2015

Wednesday

5 RFT

3 Wall Walks
15 Box Jumps (or Tuck Jumps)
30 DU
200m Run

Final Assessment Results

Great job on those assessments, guys!  There were awesome improvements all around.  The Fighter Pullup Progression seriously payed off, and the progress is undeniable!  Several of you are now able to do unassisted kipping pullups for the first time, and several of you are now able to do at least one strict pullup!  Logan Cloessner had the most impressive improvement on his pullups... from 8 strict pullups to 16 in one minute!  He had not only the highest pullup number, but the highest total score on the final assessment with 626 points!!!  

The most improved score all around, and winner of one free month of membership is Debbie McNew!  Woot-woot!  Her first day with us happened to be on the day of the first assessment.  In her first 2 months with us, she improved on it by 45.1%!!  Congratulations, Debbie!

Below are the rest of the results for those who did both assessments:

Debbie McNew- 45.1%
Jeff McNew- 37%
Amy Farmer- 34.3%
Holly Husser- 30%
Latoya Jackson- 25.3%
Tenesha Lain- 22%
Lori Thames- 22%
Cristy Alford- 19.3%
Amanda Hough- 17.2%
Meredith Brooks- 16.2%
Angie Nicholson- 16.2%
SuAnn Dycus- 14.9%
Milissa Heusel- 14.4%
Logan Cloessner- 14.3%
Amy Crawford- 7.4%
Taylor Martin- 6.2%
Matt Green- 5.1%
Kelli Daniel- 1.6%
Shea Beard- 0.6%

We will continue to pull our Fighter Pullup Progression sheets and keep working them.  You guys have worked so hard on improving them, so I don't want you to lose any of that progress!  And remember that you are all encouraged to work on them anytime they aren't on the menu for the day, as well.  Anytime you come in the gym, just jump up on the bar and pull!  You may surprise yourself one day and go so high that you smack your head on the upper bar, like Sonia did ;)