Workout of the Day

3 Rounds
Max Chest to Bar Pull-ups
Max Box Jumps
Max Sit-ups

*You will have 20 minutes to finish all three rounds today WOD, rest as you see fit in between the max sets.
*A set will be terminated if you rest for more than 2 seconds or come off the bar

Experience tells you what to do, confidence allows you to do it. -Stan Smith

Careful with that self control

Announcements:
Get Mean, Lean, and Clean!
– You’ll have this week to record Rep Maxes for the Squat, Deadlift, and Press
– We will have a “Nutrition Phase” Kickoff Meeting Saturday January 9th, @ 11 AM

Deadlift Rep Max

then…

On the Minute
2 DB Hang Cleans to Thruster (55 lb, 35 lb)
Max Burpees
Goal is to reach 100 Burpees

What it lies in our power to do, it lies in our power not to do. -Aristotle

Sticking to New Years Resolutions

Announcements:
Get Mean, Lean, and Clean!
– You’ll have this week to record Rep Maxes for the Squat, Deadlift, and Press
– We will have a “Nutrition Phase” Kickoff Meeting Saturday January 9th, @ 11 AM

Press Rep Max

then…

4 Rounds
400 M Run
5 Muscle-ups (sub 3 Pull-ups, and 3 Dips per Muscle-up, or Jumping Muscle Ups)
2 Minutes rest between Rounds

For last year’s words belong to last year’s language and next year’s words await another voice. -T.S. Eliot

America To Stupid to Cook?

Announcements:
Get Mean, Lean, and Clean!
– You’ll have this week to record Rep Maxes for the Squat, Deadlift, and Press
– We will have a “Nutrition Phase” Kickoff Meeting Saturday January 9th, @ 11 AM

Rep Max Squat

then…

7 Rounds
:30 Double Unders
:30 Swings (24K, 16K)

The highest reward for man’s toil is not what he gets for it, but what he becomes by it. -John Ruskin

New Year, New Goals

Announcements:
– Only 5 SPOTS left for On Ramp, starting tonight. Sign up HERE!
– Last chance to sign up for Akins Bootcamp, starts today @ 4:45 PM!

Getting Mean, Lean, and Clean starts today!
– You’ll have this week to record Rep Maxes for the Squat, Deadlift, and Press
– We will have a “Nutrition Phase” Kickoff Meeting Saturday January 9th, @ 11 AM

REST

What is without periods of rest will not endure. -Ovid

“Cindy”
AMRAP in 20 Minutes
5 Pull-ups
10 Push-ups
15 Squats

Ed. Note: Since we did our team workout on Wednesday this week todays WOD will be an individual workout.

Announcements:
– 5 SPOTS left for next week’s On Ramp, Sign up HERE!
– Commit to getting Mean, Lean, and Clean

Glen in all the way from San Diego for some thrusters!

Happy New Year!!!!

Run 2 Miles
Every 1/4 Mile (400 M) do 5 Burpees

Announcements:
– 9 SPOTS left for next week’s On Ramp, Sign up HERE!
– Commit to getting Mean, Lean, and Clean

Holiday Schedule:
1/1: Closed
1/2: Normal hours

AMRAP in 15 Minutes
15 Swings (24 K, 16 K)
7 Ring Dips
200 M Run

If you don’t like something, change it.  If you can’t change it, change your attitude.  Don’t complain.
– Maya Angelou

The Peanut Manifesto

Announcements:
– 9 SPOTS left for next week’s On Ramp, Sign up HERE!
– Commit to getting Mean, Lean, and Clean

Holiday Schedule:
12/31: Morning classes only
1/1: Closed
1/2: Normal hours

“Bugaboo”
200 Thruster (75 lb, 45 lb)

I do not seek pity, and neither would they. I am writing this because the first step to fighting this disease is to get the word out that there is a killer out there that most don’t even know about. So when you are standing in a pool of sweat and someone asks you what you are doing, tell them. Tell them about my little Bug, tell them about Addi, tell them about SMA and tell them to spread the word. 3-2-1…Go!” -Benjamin Abruzzo Jr.

The story behind today’s WOD

Holiday Schedule:
12/30: Normal hours
12/31: Morning classes only
1/1: Closed
1/2: Normal hours

Benjamin Abruzzo III

Addison Wyatt Abruzzo

Front Squat
x10, x8, x6 (appx. 40% of your 1 Rep Max)
Focus on PERFECT mechanics.

then…

2 Rounds
21 Double Unders
12 Deadlifts (135 lb, 95 lb)
21 Push-ups
12 Cleans (135 lb, 95 lb)

If you can imagine it, you can create it. If you can dream it, you can become it.
– William Arthur Ward

Fitness Spotlight Best of ’09

Holiday Schedule:
12/30: Normal hours
12/31: Morning classes only
1/1: Closed
1/2: Normal hours