February 2019 Athlete of the Month: Jim Noyce

Athlete of the Month: Jim Noyce

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2/5/19

*RESERVE YOUR SPOT TODAY’S CLASS.

Every 2 Minutes Complete 10 Single Leg Deadlifts Holding 2 DBells or 2 KBs for 5 Sets
*5 Deadlifts each leg

Then……

Black/Blue/Grey WOD

For Time:
60/40 Calorie Bike
20 Burpee Box Jump Overs (36/30) (30/24) (24/20) (20/12)
10 Ground-to-Shoulder with Sandbag/DBall/Stone (150/100) (100/70) (70/50) (50/40)

February “COOL” Board

***Make some goals for yourself for February

– Evan – 1st Ring Muscle Up!

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2/4/19

*RESERVE YOUR SPOT TODAY’S CLASS.

Every 30 Seconds Complete 1 Power Snatch for 10 Minutes (20 Sets)

Then……

Black/Blue/Grey WOD

5 Rounds For Time of:
7 Bar Muscle-Ups (Chest-to-Bar Pull-Ups) (Pull-Ups) (with Bands) (Ring Rows)
35 Air Squats
*20 Minute Time Cap

February “COOL” Board

***Make some goals for yourself for February

– Evan – 1st Ring Muscle Up!

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2/1/18

OPEN GYM Sunday 10:00 – 11:00 am

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a 3 Rep Max Front Squat
*Please share the racks

Then……

Black/Blue/Grey WOD

As Many Rounds As Possible in 15 Minutes of:
60′ Overhead Walking Lunge with DBell (70/50)
20 Toes-t0-Bar
20 Hand Release Push Ups

February “COOL” Board

***Make some goals for yourself for February

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1/31/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Make Up/Challenge/Skill DAY

January “COOL” Board

***Make some goals for yourself for January

– Kacey – 205# Back Squat
– Erik – 265# Back Squat
– Jason – 285# Back Squat
– Sonny – 275# Back Squat
– Dustin – 385# Back Squat
– Steph – 190# Back Squat
– Jared – 345# Back Squat
– Bob M. – 285# Back Squat
– Nick F. – 265# Back Squat
– Riley – 300# Back Squat
– Adora – 185# Back Squat
– Sean W. – 465# Back Squat
– Jodi – 180# Back Squat
– Justice – 200# Back Squat
– Justin P. – 345# Back Squat
– Evan – 280# Back Squat
– Amanda – 170# Back Squat
– Bri – 175# Back Squat
– Justin P. – 225# Squat Clean Thruster
– Tempestt – 315#Deadlift
– Bob M. – 325# Deadlift
– Erik – 385# Deadlift
– Kelsey G. – 220# Deadlift
– Sonny – 355# Deadlift
– Jason W. – 345# Deadlift
– Kraig – 365# Deadlift
– Kira – 305# Deadlift
– Jeannine – 165# Deadlift
– Brock – 350# Deadlift
– Adora – 255# Deadlift
– Jared – 405# Deadlift
– Amanda – 220# Deadlift
– Holly – 235# Deadlift
– Angie M. – 350# Deadlift
– Sean W. – 535# Deadlift
– Ashley – 250# Deadlift
– Justice – 230# Deadlift
– Evan – 295# Deadlift
– Woody – 365# Deadlift
– Rachel – 240# Deadlift
– Scott – 365# Deadlift
– Bri – 225# Deadlift
– Pete – 340# Deadlift
– Bri – 95# Squat Clean Thruster
– Steph – 125# Snatch
– Austin – 295# Clean
– Jason – 205# Clean
– Kraig – 175# Clean
– Nick A. – 205# Clean
– Sonny – 205# Clean
– Jim N. – 195# Clean
– Erik – 210# Clean
– Crissy – 150# Clean
– Brock – 225# Clean
– Evan – 195# Clean
– Sara – 105# Clean
– Woody – 235# Clean
– Bri – 125# Clean
– Justin E. – 300# Clean
– Jodi – 130# Clean
– Amanda – 110# Clean
– Tempestt – 145# Clean
– V. – 160# Clean
– Steph – 160# Clean
– Ryan – 205# Clean
– Riley – 265# Clean

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1/30/19

*RESERVE YOUR SPOT TODAY’S CLASS.

ONLY OPEN 2-4PM Due to Weather

Black/Blue/Grey WOD

For Time:
60 Jumping Lunges (30 each leg)
40 Leg Raises
30 Sit Ups
100 Mountain Climbers
30 Sit Ups
40 Leg Raises
60 Jumping Lunges

Post Scores to Comments.

January “COOL” Board

***Make some goals for yourself for January

– Kacey – 205# Back Squat
– Erik – 265# Back Squat
– Jason – 285# Back Squat
– Sonny – 275# Back Squat
– Dustin – 385# Back Squat
– Steph – 190# Back Squat
– Jared – 345# Back Squat
– Bob M. – 285# Back Squat
– Nick F. – 265# Back Squat
– Riley – 300# Back Squat
– Adora – 185# Back Squat
– Sean W. – 465# Back Squat
– Jodi – 180# Back Squat
– Justice – 200# Back Squat
– Justin P. – 345# Back Squat
– Evan – 280# Back Squat
– Amanda – 170# Back Squat
– Bri – 175# Back Squat
– Justin P. – 225# Squat Clean Thruster
– Tempestt – 315#Deadlift
– Bob M. – 325# Deadlift
– Erik – 385# Deadlift
– Kelsey G. – 220# Deadlift
– Sonny – 355# Deadlift
– Jason W. – 345# Deadlift
– Kraig – 365# Deadlift
– Kira – 305# Deadlift
– Jeannine – 165# Deadlift
– Brock – 350# Deadlift
– Adora – 255# Deadlift
– Jared – 405# Deadlift
– Amanda – 220# Deadlift
– Holly – 235# Deadlift
– Angie M. – 350# Deadlift
– Sean W. – 535# Deadlift
– Ashley – 250# Deadlift
– Justice – 230# Deadlift
– Evan – 295# Deadlift
– Woody – 365# Deadlift
– Rachel – 240# Deadlift
– Scott – 365# Deadlift
– Bri – 225# Deadlift
– Pete – 340# Deadlift
– Bri – 95# Squat Clean Thruster
– Steph – 125# Snatch
– Austin – 295# Clean
– Jason – 205# Clean
– Kraig – 175# Clean
– Nick A. – 205# Clean
– Sonny – 205# Clean
– Jim N. – 195# Clean
– Erik – 210# Clean
– Crissy – 150# Clean
– Brock – 225# Clean
– Evan – 195# Clean
– Sara – 105# Clean
– Woody – 235# Clean
– Bri – 125# Clean
– Justin E. – 300# Clean
– Jodi – 130# Clean
– Amanda – 110# Clean
– Tempestt – 145# Clean
– V. – 160# Clean
– Steph – 160# Clean
– Ryan – 205# Clean
– Riley – 265# Clean

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1/29/19

*RESERVE YOUR SPOT TODAY’S CLASS.

Every 2 Minutes Complete 3 Push Presses for 7 Sets
*Please share the racks

Then…..

Black/Blue/Grey WOD

For Time:
21 – 15 – 9
DBell Snatches, Alternating Arms (70/50) (55/35) (40/20) (25/10)
Chest-to-Bar Pull-Ups (Pull-Ups) (with Bands) (Ring Rows)

January “COOL” Board

***Make some goals for yourself for January

– Kacey – 205# Back Squat
– Erik – 265# Back Squat
– Jason – 285# Back Squat
– Sonny – 275# Back Squat
– Dustin – 385# Back Squat
– Steph – 190# Back Squat
– Jared – 345# Back Squat
– Bob M. – 285# Back Squat
– Nick F. – 265# Back Squat
– Riley – 300# Back Squat
– Adora – 185# Back Squat
– Sean W. – 465# Back Squat
– Jodi – 180# Back Squat
– Justice – 200# Back Squat
– Justin P. – 345# Back Squat
– Evan – 280# Back Squat
– Amanda – 170# Back Squat
– Bri – 175# Back Squat
– Justin P. – 225# Squat Clean Thruster
– Tempestt – 315#Deadlift
– Bob M. – 325# Deadlift
– Erik – 385# Deadlift
– Kelsey G. – 220# Deadlift
– Sonny – 355# Deadlift
– Jason W. – 345# Deadlift
– Kraig – 365# Deadlift
– Kira – 305# Deadlift
– Jeannine – 165# Deadlift
– Brock – 350# Deadlift
– Adora – 255# Deadlift
– Jared – 405# Deadlift
– Amanda – 220# Deadlift
– Holly – 235# Deadlift
– Angie M. – 350# Deadlift
– Sean W. – 535# Deadlift
– Ashley – 250# Deadlift
– Justice – 230# Deadlift
– Evan – 295# Deadlift
– Woody – 365# Deadlift
– Rachel – 240# Deadlift
– Scott – 365# Deadlift
– Bri – 225# Deadlift
– Pete – 340# Deadlift
– Bri – 95# Squat Clean Thruster
– Steph – 125# Snatch
– Austin – 295# Clean
– Jason – 205# Clean
– Kraig – 175# Clean
– Nick A. – 205# Clean
– Sonny – 205# Clean
– Jim N. – 195# Clean
– Erik – 210# Clean
– Crissy – 150# Clean
– Brock – 225# Clean
– Evan – 195# Clean
– Sara – 105# Clean
– Woody – 235# Clean
– Bri – 125# Clean
– Justin E. – 300# Clean
– Jodi – 130# Clean
– Amanda – 110# Clean
– Tempestt – 145# Clean
– V. – 160# Clean
– Steph – 160# Clean
– Ryan – 205# Clean
– Riley – 265# Clean

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1/28/19

*RESERVE YOUR SPOT TODAY’S CLASS.

Every 2 Minutes Complete 3 Power Cleans for 7 Sets
*Reps do not have to be touch & go, but you should not take more than a few breaths between reps

Then…..

Black/Blue/Grey WOD

As Many Rounds As Possible in 20 Minutes of:
20/15 Calorie Row
15 Burpees
*If you can, the goal is to stay on the minute for each movement for as long as you can

January “COOL” Board

***Make some goals for yourself for January

– Kacey – 205# Back Squat
– Erik – 265# Back Squat
– Jason – 285# Back Squat
– Sonny – 275# Back Squat
– Dustin – 385# Back Squat
– Steph – 190# Back Squat
– Jared – 345# Back Squat
– Bob M. – 285# Back Squat
– Nick F. – 265# Back Squat
– Riley – 300# Back Squat
– Adora – 185# Back Squat
– Sean W. – 465# Back Squat
– Jodi – 180# Back Squat
– Justice – 200# Back Squat
– Justin P. – 345# Back Squat
– Evan – 280# Back Squat
– Amanda – 170# Back Squat
– Bri – 175# Back Squat
– Justin P. – 225# Squat Clean Thruster
– Tempestt – 315#Deadlift
– Bob M. – 325# Deadlift
– Erik – 385# Deadlift
– Kelsey G. – 220# Deadlift
– Sonny – 355# Deadlift
– Jason W. – 345# Deadlift
– Kraig – 365# Deadlift
– Kira – 305# Deadlift
– Jeannine – 165# Deadlift
– Brock – 350# Deadlift
– Adora – 255# Deadlift
– Jared – 405# Deadlift
– Amanda – 220# Deadlift
– Holly – 235# Deadlift
– Angie M. – 350# Deadlift
– Sean W. – 535# Deadlift
– Ashley – 250# Deadlift
– Justice – 230# Deadlift
– Evan – 295# Deadlift
– Woody – 365# Deadlift
– Rachel – 240# Deadlift
– Scott – 365# Deadlift
– Bri – 225# Deadlift
– Pete – 340# Deadlift
– Bri – 95# Squat Clean Thruster
– Steph – 125# Snatch
– Austin – 295# Clean
– Jason – 205# Clean
– Kraig – 175# Clean
– Nick A. – 205# Clean
– Sonny – 205# Clean
– Jim N. – 195# Clean
– Erik – 210# Clean
– Crissy – 150# Clean
– Brock – 225# Clean
– Evan – 195# Clean
– Sara – 105# Clean
– Woody – 235# Clean
– Bri – 125# Clean
– Justin E. – 300# Clean
– Jodi – 130# Clean
– Amanda – 110# Clean
– Tempestt – 145# Clean
– V. – 160# Clean
– Steph – 160# Clean
– Ryan – 205# Clean
– Riley – 265# Clean

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