4:00 INTRO, 5:00, 6:00 classes today!
1720 Volunteer Parkway, Bristol, TN 37620

Skill/Strength:
EMOTM 10 Min
5 Ring Rows
5 Push Ups

WOD: 7 RFT
21-15-12-9-6-3x Reps
-Ball Slams (30/20)
-Sumo DL High Pull (95/65)

O give thanks unto the Lord, for he is good: for his mercy endureth for ever. Psalm 107:1

We will be having a 4:00 and 5:00 class this afternoon.
1720 Volunteer Parkway, Bristol TN 37620

Skill:
10 Min of Jump Rope work
WOD:
AMRAP 20 min
-200ft Farmers Carry
-5 Box Jumps
-150 Single Unders
*Scaled: 15 min
*Beginner: 10 min, 100ft, 75 single unders

-Choose to make the change to a healthy lifestyle before you HAVE TO make the change.

Strength:
Clean & Jerk
1-1-1-1-1

WOD: 5 RFT
4-8-16-32-64
Squats
Sit ups
*Then, cover max distance running in 6 minutes

"Take care of your body. It's the only place you have to live"
-Jim Rohn

Pre: "Stress Relief"
50 Slam Balls

WOD: For Time
75x Thrusters (95#/65#)
-Do 7 Push-Ups at top of each minute
*Scaled 50x
*Beginner 25x

1720 Volunteer Parkway, Bristol TN 37620
Classes at 4:00pm and 5:00pm

Skill/Strength:
We'll be working on the push up; perfecting form and getting off those knees!
WOD:
10x 50m SPRINTS
You will take as much time to recover as needed (within reason) before doing your next sprint. Every sprint will be to max effort so be sure to take adequate breaks between repititions.
*Scaled will do 6x 50m
*Beginner will do 4x 50m
Post Workout will be core strength.

 

-1720 Volunteer Parkway, Bristol TN 37620-

Skill:
Pull Ups 5x Max Reps
WOD:
Front Squat
8-8-5-5-3
*Then 1k Run

“Those who think they have not time for bodily exercise will sooner or later have to find time for illness”
-Edward Stanley

This will be your At Home "Snow day" WOD
For Time-
Rx'd: 75 '4-count' flutter kicks
75 Push Ups
75 Squats
75 Sit Ups
75 Burpees
75 Jumping Jacks
*Scaled: will do 50 of each exercise*
*Beginner: will do 25 of each exercise*
We will resume regular class schedule tomorrow. ENJOY!

Partner WOD today!
200 Push Ups
200 KB swings
200 Squats
1000 Singles
1 person does max reps. Once maxed out, they must go directly into plank and hold until partner is maxed out with their reps. This continues with each partner until reps are complete.
Let's have fun with it!!

-Max rounds, no time limit
On the minute every minute perform
1x DL first minute, then rest
2x DL's second minute, then rest
3x DL's third minute... and so on
Continue until you cannot perform the requisite # of DL's within the minute.

Kids playing at Saturday's Community WOD





Class this morning went well! It was very fun!
"Baby Loredo" 6RFT
10 squats
10 push ups
10 lunges
100m Run
*Partner WOD: First partner does RD one, second partner RD two. Each person only does 3 RDS*

 





FREE COMMUNITY WOD IN THE MORNING AT 10:00AM!!

Brian is the coolest kid in the gym

Skill/Strength:
10 Minutes of gymnastic work
WOD:
*20 Minute Time Cap*
10 Squat Cleans (135/95)
20 Hand Release push ups
30 Double Unders (90 Singles)
40 Ball Slams (30/20)
800m Run
40 SB thruster throws (30/20)
30 Double Unders (90 Singles)
20 Hand Release Push Ups
10 Squat Cleans (135/95)

Skill/Strength:
-Deadlift into shrug (with pvc pipe)
Then 5x3 hang cleans + 1 power clean
WOD:
-AMRAP 3 min
   Box Jumps (24/18)
1 minute rest
-AMRAP 3 min
   MB Cleans (20/14)
1 minute rest
-AMRAP 3 min
   Burpees
1 minute rest
-AMRAP 2 min
   KB Swings (53/35)

Strength:

10 Minutes to find 1 rep max Push Press

-THEN 75 Wall Balls

Conditioning:

Timed 1 mile run

 

 



At home workout summer '12

Saturday Workouts

Beginning Saturday January the 12th, we will start having Free Community Workouts. This is open to all fitness levels and ages. Come see what Bristol TN's Fitness Box can offer you!!


Jackie and Shelly about to get it in!

There will be 3 classes this afternoon:
-4:00pm: Intro Class
-5:00pm
-6:00pm

Strength-
15 min to find 1rep max Deadlift
Conditioning- 6RFT
20 (10') Tire Pulls
100ft KB farmer carry (53/35)

"Life begins at the end of your comfort zone"

BJA III Doing his best Deadlift

New Years Workout!

 

Jan-> 31 Burpees

Feb -> 28 SDHP (85/55)
Mar -> 31 Thruster (85/55)
Apr -> 30 Hand Release Push Ups
May -> 31 OH Lunges (45/25)
June -> 30 Sit ups
July -> 31 Box Jumps (24/18)
Aug -> 31 KBS (53/35)
Sep -> 30 MB Cleans (20/14)
Oct -> 31 Slam Ball Slams
Nov -> 30 Push Press (85/55)

Dec -> 31 Power Clean (85/55)