Brad Dyer is my cousin. Pretty cool interview

http://fox4kc.com/2017/05/25/fox-4-explores-if-you-can-help-heal-ailments-by-changing-whats-on-the-end-of-your-fork/

10 rounds
10 cal bike
10 pull ups
10 KB
10 goblet squats

I hope everyone is enjoying the long weekend!
Please come Sunday and Monday if you can. I wont be working out but just respond to the text and coordinate with your friends!

This week gym is open all days.
I will be working out Tues and Thurs. We will be out of town over the weekend but the gym will be open.

Final days of the ab challenge. I think I need to do like 500 a day until the end of the month!

Omg! It the last week of school!
Remember you are always welcome to bring the kids even if I am not working out.

Jenn's wo for the week
3 rnds
1 min plnk
2 min side plank
50 lb sit ups or wb sit ups
50 ninja kicks

Happy Birthday Amy!
Partners- while your partner performs the reps you do cardio and then you switch.
42 reps of everything
ski-burpees
row-wall balls
bike-back squats
ski-sit ups w/lb
row-TTB
bike-push press

Gym is open all days this week-
What days are you able to make it?

I am up in the air on days cause Dawn and I may do our first race Tuesday if the weather is good and my bike gets fixed (bad day on the bike today :(. I am not working out Monday

Happy Birthday Amy!  We will do a bday wo Tuesday to celebrate.

A note about this summer- We can leave it where the gym is open all days, each week will vary for me cause of kids camps and what time I can start. You are always welcome to bring your kids.

4 rounds
400m ski erg
25 wb sit ups
30 side crunches
25 lb sit ups

Summer is coming up and we will all have those days we cant make it to the gym or we are out of town. Keep this article in your back pocket, lots of great home wo ideas!
https://wodnationgear.com/blogs/the-whiteboard/home-wod-101?utm_source=facebook&utm_medium=social&utm_campaign=blog-article&utm_content=home-wod-101

30 min EMOM
Min 1- 15 KB
Min 2- 15 Goblet Squats
Min 3- 20 BJ - jumps or step ups with the platform under the box to make it higher
Min 4- 20 WB sit ups
Min 5- 15 Bk ex w/25 lb plate or 30lb good mornings
Min 6- 10 burpees or 10 pull ups

For time
30 OH walking lunges or weighted walking lunges
200 jump rope
50 WB
10 rope climbs or 30 cal ski erg
50 WB
200 Jump rope
30 OH walking lunges or weighted walking lunges

Kendra's workout
10,9,8,7,6,5,4,3,2,1
WB
Burpees
TTB or KTE

Happy Mother's Day!! I hope everyone is having a great day

Gym is open everyday.
What days can you come?

Its Kendra's turn to pick the workout! Yippee

I'll be there
Mon, Tues for sure

This weeks schedule.
Gym is open all days-

What days can you come?

Alisa it is your turn to pick a wo from the blog or come up with your own. :-)

How is everyone doing on the ab challenge? I need to do a bunch today!

Abs start in the kitchen. Nobody wants to believe that or listen to it, but if you don’t have a clean diet, you won’t see the true results from your hard work in the gym. That means eating lean protein, vegetables, avoiding sugar and alcohol and drinking a sh*t ton of water.

15 PP
5 rope
12 PP
4 rope
9 PP
3 rope
6 PP
2 rope
3 PP
1 rope

Partner sandbag workout
30 min AMRAP

With your partner you will carry the 75lb sand bag to the corner of cook (their are handles on the side of the sandbag for your carrying convenience)

Once you return to the garage then you will both perform these moves on your own with the 35lb bag
10 bk squat
10 burpees w/o weight
10 walk lunges

Continue this until 30 min is up. How many rounds can you do?

18-15-12-15-18
cardio calories
BK Squat
pull up
OH sit ups w/lb

20 min AMRAP
20 snatches
15 presses
20 BJ

Partition
5,000 m cardio
300 ab moves

Dawn's wo-
25 min AMRAP
400m run
20 GHD sit ups w/lb
25 sumos
100 jump rope or 30 DU's