Entries by Chris Aiello

Notice of Membership Price Adjustment, and Why

Notice of Membership Price Adjustment, and Why Attention Funky Fam: The following is something that is absolutely necessary for the future of our great community – our gym rates have recently been adjusted to reflect the value of our current services and to make room for more great things coming your way. Our new rates […]

11.7.15

Each partner alternates doing 5 reps at a time. Relay run is partner A runs while partner B rests, tag and switch. (800m total, not each) 40 Minute time cap 800m relay run w/medball 50 knees to elbows 50 overhead squats (95/65) 50 push ups 800m relay run w/medball 50 box jumps 50 ring rows […]

11.2.15

8 min Partner EMOM: 5 x Power Snatch (115/75) Partner does flexed arm hang while other partner does power snatch. Power snatch does not start until partner is hanging from bar. Transition quickly. Partner WOD: Each partner does half of each set of reps. 100 Sit-ups 90 DLs (95/65) 80 DUs (160 SUs) 70 Power […]

10.31.15 Scary Cindy

AMRAP 10 minutes of: • 5 pull-ups • 10 push-ups • 15 squats Rest 2 minutes AMRAP 10 minutes of: • 5 chest to bar pull-ups • 10 dips • 15 broad jumps Rest 2 minutes AMRAP 10 minutes of: • 5 muscle ups • 10 handstand push ups • 15 thrusters (45/35) Score equals […]

10.29.15

Turkish Get ups 5-5-5 Each arm. Increase each set. ‘Helen’ 3 rounds for time of: • 400m run • 21 Kettlebell Swings 1.5/1 pood • 12 Pull-ups 10 Minute AMRAP 2 rope climbs/Flex arm hang 20 sec 4 burpees 4 rope climbs 8 burpees 6 rope climbs 12 burpees 8 rope climbs 16 burpees…

10.28.15

Strength- Zercher squats 8-8-8-8-8 Work at 25-50% of your 1RM Back Squat. WOD- ‘JT’ 21-15-9 reps of: • Handstand push-ups • Ring dips • Push-ups Mobility- Foam roll 10 minutes -chest/shoulders -lats -back

10.24.15

-400m worm carry buy in- 2 rounds 60 Partner wall balls 16# (toss/catch) 50 chest to bar pull ups 40 Overhead squats 115/85 -400m partner worm carry- 30 clean and jerk 115/85 20 Clusters 115/85 10 Burpee over partner plank- 10 each -400m worm carry buy out- *Must divide work equally except the burpees.

10.23.15

Strength- Bench press 7-7-7-7-7 Metcon 1 3 rounds 500m row sprint rest 1 minute 11 Minute cap Metcon 2 “Isabel” 30 snatch (135/95)

10.19.15

Tabata 8 rounds: 20 sec work;10 sec rest between movements. Use 1 bar. push press (75/55) box overs (20 inch) push jerk snatch toes to bar pistol squats ring dips rest 1 minute Score equals round with the LEAST # of reps.