8.28.2014

Throwback Thursday! Anyone remember this? :). Don't miss the Saturday workout at the training room at 8:30! All of the Octane members have been challenged to do the ALS ice bucket challenge. So bring a bucket to class... we will be doing it together after the workout! For anyone who participates and makes a donation, we will match your donation (up to $10 per person). Also, if you missed the final assessment on Monday, Saturday will be your only chance to make it up!

Thursday @ Training Rom 5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45

:30s Handstand Hold 21 Thrusters 21 Pullups :30s Handstand Hold 15 Thrusters 15 Pullups :30s Handstand Hold 9 Thrusters 9 Pullups -----------

Thursday @ Forsythe Boat Ramp- 5:45pm Friday @ Forsythe Boat Ramp- 5am Friday@ Training Room- 5am, 8:30, 9:30 yoga, 10:30

For time Run 800m 30 KB Swings 75 Goblet Squats 30 KB Swings Run 800m

8.26.3014

Day 30 of the Whole 30 is here!!! Great job to all of you who stuck it out! We can't wait to hear about your results :) Tuesday @ Training Room 5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45

AMRAP in 6 min: 400m Run 40 Killers

*rest 1:00*

AMRAP in 6 min: 400m Run 30 Hollow Rocks

*rest 1:00*

AMRAP in 6 min: 400m Run 20 Burpees --------

Tuesday @ Forsythe Park- 5:45pm Wednesday @ Forsythe Park- 5am Wednesday @ Training Room- 5am, 8:30, 9:30 yoga, 10:30, 4:15, 5:45 yoga

3 RFT

50 DUs 30 OH walking lunges (15 per arm 30 reps total) 20 Burpees over the KB Rest 1:30 between rounds.

8.25.2014

Monday@ Forsythe Boat Ramp- 5am & 5:45pm @ Training Room- 5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45

Warmup 10 good mornings 10 frog thruster push-ups 10 air squats 30 singles -Then 400m run (one run after the 3 rounds)

Assessment- compare with results from 7.7.2014 3 rounds, 1 min each for reps KB Swings Walking lunges Thrusters DU

8.21.2014

Thursday@ Training Room5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45

3 RNFT (no more than 15 mins) 10 Ring Push-ups 10 Strict Pullups (eccentric or ring rows)

-Then, 3 rounds for time of: Run 400m 20 Ring Dips 20 KB OHS 24/16kg (1kb – 10L/10R) --------

Thursday @ Forsythe Boat Ramp- 5:45pm Friday @ Forsythe Boat Ramp- 5am Friday @ Training Room- 5am, 7:30, 8:30, 9:30 yoga, 10:30

For time. 100 DUs Rest 1:1 75 KB Swings Rest 1:1 50 Burpees

8.19.2014

Tuesday @ Training Room- 5am, 8:30, 9:30 yoga, 10:30, 4:15, 5:45@ Forsythe Park- 5:45pm

7 RFT 15 SDHP 10 Burpees Rest 1 minute -----------

Wednesday@ Forsythe Park- 5am @ Training Room- 5am, 7:30, 8:30, 9:30 yoga, 10:30, 4:15, 5:45 yoga

800m Run for time Tabata HRPU Tabata Situps Tabata Squats 800m Run for time

8.18.2014

All Sterlingon classes will be held in the training room! Don't go to the track! Monday @ Forsythe Boat Ramp- 5am, 5:45pm @ Training Room- 5am, 7:30, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45

10 min AMRAP 100m Run 10 Pistols 12 KB push press (6 per arm) -Then (no rest) 3 min max KB swings

8.14.2014

Thursday @ Training Room- 5am, 7:30, 8:30, (9:30 yoga), 10:30, 4:15pm, 5:45 For Time 10 Pullups 20 KB Swings 8 Pullups 20 KB Swings 6 Pullups 20 KB Swings 4 Pullups 20 KB Swings 2 Pullups 20 KB Swings -------------

Thursday @ Forsythe Boat Ramp- 5:45pm Friday @ Forsythe Boat Ramp- 5am Friday @ Training Room- 5am, 7:30, 8:30, (9:30 yoga), 10:30

3 RFT Run 400m 21 Wall Balls (KB wall balls for outside classes) 12 Box Jumps

8.12.2014

Tuesday@ Training Room- 5am, 7:30, 8:30, (9:30 yoga), 10:30, 4:15pm, 5:45 3 RNFT 10 Strict Pullups -then- Run 400m 20 Toes to Bar 30 Thrusters Run 800m 30 Thrusters 20 Toes to Bat Run 400m ---------------

Tuesday @ Forsythe Park- 5:45pm Wednesday @ Forsythe Park- 5am Wednesday @ Training Room- 5am, 7:30, 8:30, (9:30 yoga), 10:30, 4:25pm, 5:45

4 RFT Run 400m 50 DUs 50 sit-ups

8.11.2014

Monday @ Forsythe Boat Ramp & SHS- 5am, 5:45pmMonday @ Training Room- 7:30, 8:30, (9:30 yoga), 10:30, 4:15pm

10 RFT 15 HRPU 20 Air Squats 100m Sprint

8.7.2014

Thursday @ Training Room- 5am, 7:30, 8:30, (9:30 yoga), 10:30, 4:15pm, 5:45 For time 25x Handstand push-ups 50x Double unders 25x KB swings 53/35 50x DUs 25x Burpees 50x Sit-ups 25x KB swings 53/35 50x Box Jumps ---------------

Thursday @ Forsythe Boat Ramp- 5:45pm Friday @ Forsythe Boat Ramp- 5am Friday @ Training Room- 5am, 7:30, 8:30, (9:30 yoga), 10:30

Partners, for time* A- 400m Run B- 400m of: 20 Walking Lunges 20 Broad Jumps -then- 100 HRPU, swap as desired

*Partner A takes over for partner B after completing 400m run. They continue until they complete a full 400m of lunges and broad jumps.