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Monday – 5/16/16

Workout of the Day

  • Press
    • 2-2-2-2-2
  • Tabata – Alternating between Movements
    • Right Arm DB Shoulder to Overhead
    • Left Arm DB Shoulder to Overhead
    • Sit-ups
      • 24 Rounds (total) of 20 seconds work followed by 10 seconds rest, alternating between movements
      • Score = Total Reps
      • No Rx Weight on Dumbbell – suggested 30/20#

Rosemary looking confident with the 20″ box.


Tots fighting for her rep.


Tommy going narrow grip on his bench press.

Friday 4pm

Friday’s 4pm class during their minute of KB SDHP’s.

Saturday 9AM

Saturday’s 9AM starting their 400m run.

Jordan & Ang

Jordan & Ang breaking in the new wall ball targets.


Lu making easy work of her double-unders.

Wes & David

Wes & David during Sunday’s 200m relays.

Sunday 10AM

Sunday’s 10AM finishing up their final minute of barbell lunges.







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Friday – 5/13/16

Workout of the Day

  • Bench Press
    • 1-1-1-1-1
  • 3 Rounds for Max Reps at Each Station in 1 Minute (FGB Style)
    • Box Jumps (24/20″)
    • Kettlebell Sumo Deadlift High-Pulls (32/24 kg)
    • Burpees
    • Rest
      • Score = Total Reps

Tots doing a great job staying over the bar.


Sophia about to jerk the bar.


Rob getting low in his cleans.



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Thursday – 5/12/16

Workout of the Day

  • Barbell WOD – “Rise & Grind” Day 3 Sampler
    • Clean (full squat)
      • 4 x 2 @ 85% of 1RM Clean
    • Push Jerk
      • 4 x 2 @ 65% of 1RM Clean & Jerk
        • Increase weight 5-10 lbs from last week
    • Core / Complex – Choose one
      • Day 1: 2 sets of 15 Hanging Leg Raises, 10 GHD Sit-ups, 30 Second GHD Superman Hold (plate on back)
      • Day 3: 2 sets of 10 Single Arm DB Row (each arm), 10 DB Push Press
Ink & Rachel

Ink & Rachel working through their handstand push-ups.


Marc at the top of his kettlebell swing.


Lou looking strong on the rings.


Kelly on her way to 6+ rounds on the rings!



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Wednesday – 5/11/16

Workout of the Day

  • Nate
    • 20 Minute AMRAP
      • 2 Muscle-ups
      • 4 Handstand Push-ups
      • 8 Kettlebell Swings (32/24 kg)
    • Compare to 8/29/14

Tracey looking strong in the bottom.

Strongtown 9:30

The 9:30 class heading out for their 200m run.


Justina driving herself under the bar.

Strongtown 6pm

The 6pm class starting their 100m walking lunge



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Tuesday – 5/10/16

With Memorial Day being just about 3 weeks away we have a couple of announcements. First up – we’re mixing things up a bit this year and we will be participating in the 2016 Murph Challenge. This means that we will be doing the workout on Memorial Day…aka Memorial Day Murph. We are signed up to be an official host for this year and will be running the workout just like we have in the past. The only difference will be if anyone wants to register for the challenge their donation will benefit the Lt. Micael Murphy Memorial Scholarship Foundation. Registering for the challenge will be considered a pledge to complete the workout and all participants will receive their choice of a complimentary t-shirt, tank top, or hat.

Also – save the date for Friday, June 10th. This is will be the 2nd Annual Flander’s Nature Center Field & Forest 5k Trail Run. I did the race last year and can personally vouch for their slogan of “this is more then just your average trail run”. This is a tough race and a ton of fun…it is also on a Friday night. Mike and I feel it is such a great test of fitness that we’re going to be canceling our evening classes that Friday and encouraging as many people from Strongtown to do the race as possible. It’s local, it’s fun, it supports a good cause, and when was the last time you did a 5k trail run?

Workout of the Day

  • Snatch Balance
    • 1-1-1-1-1
  • For Time
    • 100m Walking Lunge (buy-in)
    • 2 Rounds
      • 200m Run
      • 250m Row
Wes & David

Wes & David warming up their squats.

Megan & Dakota

Welcome back Megan and say hello to Dakota!

Strongtown 4pm

The 4pm class during their 400m run.


Justin hitting his target.



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Monday – 5/9/16

Workout of the Day

  • Back Squat
    • 5-5-5-5-5
  • 2 Rounds
    • 40 Wall Ball (20/14 lbs)
    • 400m Run

Brad breaking in the ‘fat’ rope.


Jordan looking strong on her handstand push-ups.


Jen getting under the bar.


Glasser looking strong  on his snatches.

Sunday Farmer Walks

Rob, Paul & Hope during Sunday’s Hap E-MOM Day.


Steph looking quick on her carries.







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Wednesday – 5/4/16

Photos and the Whiteboard shot were added to yesterday’s blog post: here.

Also this Friday is our bi-monthly poker night. The cost is $20 per person and anyone is welcome, we would like to get the game started by 7:30-8pm.

Workout of the Day

  • Row
    • 500m x 3
    • 1 Minute Rest
  • Rahoi (compare to 7/6/2013)
    • 12 Box Jumps (24/20″)
    • 6 Thrusters (95/65 lbs)
    • 6 Bar Facing Burpees

Cari keeping great posture through her squats.


Welcome Kim to Strongtown!


Tyler getting chest to bar on his pull-ups.

Strongtown 6pm

Timmy and the 6pm class working through their 21-15-9.



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