Month: December 2015

GYM CLOSED UNTIL NEW YEARS DAY….

Sorry, we are in the process of moving our location so the gym will be closed until New Years Day, where we will reopen at our NEW location for our annual New Years Day TEAM WOD (@ 10AM). New Location: 192 Bella Vista Dr. Suite D Vacaville, CA 95687 (next to Vacaville Self Storage)

“Lucy”

Warm-up Dynamic Butt Kicks x100 Leg Swings (no measure) 4 Rounds 200m row 100ft. Bear crawl (down and back) Workout of the Day #9 “Lucy” 5 Rounds 5 Pull-ups 10 Burpees Run 400m

“Kelly”

Strength Hang power clean 5-5-3-3-3-1-1-1-1 reps Warm-up Dynamic Arm Circles Groiners x5 ea. leg (no measure) 2 Rounds 20 Double Unders 100m Sprint 10 Burpees Workout of the Day #10 “Kelly” 3 Rounds (adv. 5 Rounds) Run 400m 30 Box Jumps (24/20) 30 Wall Ball (20/14)

“Jackie”

Warm-up Dynamic Inch worm x10 Karaoke 100ft. (no measure) 15 Push-ups 15 PVC Front Squats 15 Mountain Climbers 15 Sit-ups Workout of the Day #7 “Jackie” Row 1,000m 50 Thrusters (45/35) 30 Pullups

Happy Birthday Sharice!

Warm-up Dynamic Toe Grab Squat to Stand x10 PVC Band Stretch Workout of the Day Sharice B-Day WOD Partner WOD 12 rounds (6 each) 12 Goblet Squats 12 Box Jumps 12 Double Unders ** 100 ft. partner carry after every 2 rounds (total of 6 partner carry, 3 each)

Happy Birthday Jim!

Strength Thrusters 5-3-1 reps Warm-up Dynamic Arm Circles Power Skips 100ft. Workout of the Day Jim Nolan B-DAY WOD Buy-in: 60 calorie Row 4 Rounds of: 15 Push Press 15 Wall Ball 15 KBS Cash out: 60 Sit-ups

“Nancy”

Warm-up Dynamic Karaoke 100ft. Leg Swings (Front to back x10 ea. leg) & (Side to side x10 ea. leg) Workout of the Day #8 “Nancy” 5 Rounds Run 400m 15 Overhead Squats (adv. 95/65)

Happy Birthday Jesika!

Strength OH Squat 5×3 Warm-up Dynamic Butt Kicks 100 ft. Inch Worm x10 Workout of the Day Jesika O. B-DAY WOD AMRAP 15 min. 5 Deadlift 10 Man-makers 15 Pull-ups 20 Box Jumps 25 KBS

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