05/05/16: All The Thrusters

Last Night's 1st Gymnastics Class led by our new Coach, Ian!  If you missed it, they will be EVERY Wednesday at 6:30pm...check out the next one!

_________________________________________________

Summer Deal for College Students:  Welcome home for the summer!  We're offering our college students the same deal as previous years:  $250 for Unlimited Training while you're home...call, email or stop by the gym to sign up/get started!

Sonny's Day:  Saturday, May 28th @ 2:00pm:   Put on real clothes, come clean and let's see if we can recognize each other!  Families welcome!  Let's have a nice afternoon filled with mini-golf, go-karts, arcade games, and zip lining; or a drink at the bar!  Pizza will be provided! Sonny's Place is located at 349 Main Street in Somers, CT. 

Spring Fling:  Saturday, June 11th @ 10am:  We will be having our First Annual Spring Fling Partner Competition!  This will be a fun and friendly competition with 3 WODs throughout the day.  Grab a partner and sign up at the gym!

Gymnastics Class:  Wednesday's @ 6:30pm: We are happy to welcome our new gymnastics coach, Ian, who will run our Wednesday 6:30 gymnastics skill class!  Ian will pick a movement and focus on this movement throughout the course of multiple weeks. Each week he will break the movement down into sequential parts, building on previous weeks.  All our encouraged and welcome to attend at no charge!

Kettlebell Kitchen Meal Delivery:  The complete menu, along with ingredient lists and nutrition facts can be found here on their website.  Ordering instructions and FAQs can be found here.

__________________________________

WOD:

__________________________________

__________________________________

Boot Camp:

____________________________________

A.)  4X:

60 M Bent-Over Sled Drag (90#...for everyone!)

50 Jumping Squats

B.)  EMOM 15:

10 Wallballs (20/14#)

 

Post results to comments!

Optional: EWOD/CoreWOD

__________________________________

Classic CrossFit:

__________________________________

A.)  10 Minute Squat Hold (Try to Hold a Med Ball in Front with Elbows Pressing into Knees)

B.)  WOD:  

With a Continuously Running Clock, Complete 5 Thrusters Every Minute...

From 0:00-5:00 (75/55#)

From 5:00-10:00 (95/75#)

From 10:00-15:00 (115/85#)

(Continue adding 20 lb. every 5 minutes for as long as you are able...)

 

Post results to comments!

Optional: EWOD/CoreWOD

__________________________________

Heavy CrossFit:

__________________________________

A.)  10 Minute Squat Hold (Try to Hold a Med Ball in Front with Elbows Pressing into Knees)

B.)  WOD:  

With a Continuously Running Clock, Complete 5 Thrusters Every Minute...

From 0:00-5:00 (155/105#)

From 5:00-10:00 (185/125#)

From 10:00-15:00 (205/135#)

(Continue adding 20 lb. every 5 minutes for as long as you are able...)

 

Post results to comments!

Optional: EWOD/CoreWOD