1.2.2013

Welcome to 2014! The party is over and it's time to buckle down and focus on those resolutions. When it comes to your health and fitness related goals, we've got your back! This Saturday, join us in the Training Room for a workout at 8:30am, followed by the New Year's Challenge kickoff immediately after. Even if you aren't sure you want to participate, just come see what it's all about! This is open to everyone... member or not! We'll give you the rundown of how the challenge will work, and give you tips that will help you learn how to make smarter choices when fat loss is your goal.

This year, you will have a community of trainers and peers supporting you and doing this along side you. It's pretty amazing how much easier reaching those goals can be when you aren't tackling them alone!

Training Room workout Thursday (limited class schedule: 12:30, 4pm, 5:45pm 20 min AMRAP 10 pistols 10 burpees 10 pull-ups

---------------- Bootcamp Workout Friday (back to regular schedule) Partners A: run 1600m B: 100 burpees

Partners divide the work and switch as needed. If they finish the run and still have burpees left, they tag-team the burpees, one partner working at a time, until they finish.

12.31.2013

Join Sonia today at 8:30am in the Training Room for our last class of 2013! It's been a HUGE year for us at Octane.... Thanks to all of our members! We are excited to continue growing in 2014 :) Training Room Workout

For time: 21-15-9 Kb swings Kb squat jumps

This is a sprint! Your goal is to complete the workout without setting your kettlebell down. This should be a very intense, but very brief workout. It will be followed with some of Sonia's famous yoga!

12.30.2013

Full schedule of classes Monday! We will have a limited schedule on Tuesday (8:30am only) and Thursday (12:30, 4pm and 5:45pm), and will return to regular schedule on Friday. No classes on New Year's Day. Bootcamp Workout Happy New Year!

Jan 31 Kettle Bell swings Feb 28 Wall Balls Mar 31 Jumping Pull Ups Apr 30 Butterfly Sit Ups May 31 Goblet Squats Jun 30 Good mornings Jul 31 HR Push-ups Aug 31 Box Jumps Sep 30 Killers Oct 31 Burpees Nov 30 Double Unders Dec 31 Squat jumps

Total= 365 reps

12.26.2013

Start gearing up for the New Year's Challenge! We will hold a kick off meeting after the Saturday workout on January 4, and the challenge will begin on January 6. By March, you will be either feeling really great about yourself, or will regret that you didn't do this with us! Training Room Workout Thursday

5 rounds for time 3 wall walks 10 toes to bar 15 over the box box jumps

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Bootcamp Workout Thursday and Friday

4 rounds for time 100m sprint (50m and back) 10 burpees 20 push ups 30 swings 40 squats 50 DUs

12.24.2013

Workouts will be at 5am and 8:30am today. Have a wonderful Christmas! Daily Workout Partners. Alternate performing A and B every round. For example, for round one, one partner does AMRAP of A the entire round while the other partner does B. For round 2, they switch. Reps don't count if B isn't working. Score = total reps completed as a pair.

1 min each x 6 rounds

A-Wall ball sit-ups B- hollow rock hold

A- DU B- handstand hold

A- Box jumps B- wall sit hold

A- Row B- plank hold on kbs

A- pull-ups B- L sit hold

12.23.2013

We will be following a regular class schedule on Monday! On Tuesday, there will be a 5am and an 8:30am class at the gym. We will be closed on Christmas Day. Thursday, we will have 12:30, 4pm and 5:45pm classes, and will return to regular schedule Friday. Bootcamp Workout 12 Days of Christmas Start with 1 HSPU, then do 2 TGU and 1 HSPU. Then, do 3 burpees, 2 TGU and 1 HSPU. Continue this, just like the 12 Days of Christmas song, until you finish all 12 exercises on your 12th and final round. Cut off is 35 mins.

1- handstand push-ups 2- TGU (1 per arm) 3- burpees 4- thrusters 5- kb swings 6- hand release push-ups 7- sumo dead lift high pull 8- walking lunges 9- broad jumps 10- windmills (5 per side) 11- goblet squats 12- snatches (6 per arm)

12.19.2013

Sonia will be teaching yoga this Saturday at 8:30am in the Training Room. Little Henry joined in on her class on Wednesday and konked out right on his mat! :) Training Room Workout Thursday 25 TGU buy-in Then 3 rounds for time: Run 400 20 KB Swings 53/35 15 target burpees (6" target overhead both hands must touch) 10 Box Jumps 24/20

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Bootcamp Workout Thursday & Friday

Ladder 50 sit-ups/ 10 DU 40 sit-ups/ 20 DU 30 sit-ups/ 30 DU 20 sit-ups/ 40 DU 10 sit-ups/ 50 DU

12.17.2013

Training Room WorkoutTuesday 5 RFT 7 ring dips 30 wall ball 20/16 6 sumo deadlift high-pull HEAVY AS POSSIBLE -------------- Bootcamp Workout Tuesday & Wednesday Partners! 8 min A- Bear crawl 20 yd/ run back B- AMRAP 4 burpees/ 8 kb thrusters -rest 4- 8 min A- 20 yd traveling swings (10yd down and back) B- AMRAP 4 broad jumps/ 8 snatches * Partners swap as soon as a finishes. A takes over for B wherever he/she left off. They complete as many rounds as possible of B, tag team style. Both partners must work together and rest together.

12.16.203

Thanks to all who made it out to the Octane Fitmas party! We had a great time, and missed all who weren't able to make it. The most coveted gift of the night was the spice gift set from the Tea and Spice company, and Glen wound up with a lovely ladies scarf :-p. There were all kinds of delicious food, and Casey impressed everyone with his fantastic homemade sushi! Final Assessments!! Compare these results with 11.6.2013

3 min walkling lunges 2 min hrpu 1 min kbs 2 min sit ups 3 min DU

* Record total reps for all 5 exercises. The clock never stops! No rest between exercises.

12.12.13

All members are invited to come to the Octane Fitmas party this Saturday at the beautiful Hamilton House Inn! View the invitation here. The Duck Commender Christmas events will be going on, so there will be road closures and extremely limited (if any) parking. We encourage everyone to avoid the mess (and the police checkpoints after the party) by taking advantage if the shuttle services available. Here is the info for the shuttle services.

Training Room Workout Thursday

For time (53#/35#)

21 thrusters 21 pull-ups Run 800 30 KB swings 30 DUs Run 400 30 Box Jumps 24/20 30 wall balls 20/16

------------------- Bootcamp Workout Thursday & Friday

Zone test 5 RFT Run 400 15 air squats (hip crease below knee!) 15 HR push-ups

Black zone= 15 min or less Red= 15:01- 20:00 and/ or 1 modification Blue= over 20:01 and/ or 2 modifications