Head Coach Jeff “Lumpy” Gibbens                                                                                                   (814) 823-5170

Facility Address:

1311 Chestnut Street                                                                                                                          Erie, PA 16501

The daily wods can now be found on the drop down menu on our normal blog. It’s scheduled to come out at midnight every night……and yes we are working on making that earlier!! 😉

We are almost ready to start Box command. If you want to change your payment method or the payment date we are using are the 1st or the 15 th of each month. please texts me 814-823-5170 please include your name because I don not have everyone’s phone number. We are going live the 1st and we will start running membership on that day.

1/29/15

Strength/skill: 4 rds each
30 sec on/30 sec off 1) dead hangs
2) pistols
*alternate between movements

Wod: 10 min Amrap
5 Burpee box jump overs 24/20
7 thrusters 95/65
9 t2b

A.P. Tabata Russian twists

EVERYONE MUST HAVE A LOG IN

We are almost done with our transition into box command. Everyone needs to log onto their account and put in their payment selection. you are able to pay as you done in the past. it has to be complete before the 1 st.if have any issue please texts me 814-823-5170 do not leave it on this post.
PLEASE REMEMBER PAYING ACH INSTEAD OF CREDIT CARD WILL SAVE THE GYM A LOT OF MONEY IN FEES!

1/28/15

Strength: Front squat – every 60 sec
50/5
60/4
70/3
80/2 x 3 sets

Wod:
Row 20cal
30 kb swings 1.5/1
40 push press 75/55
Rest 2 min
Row 30 cal
40 KB swings
50 push press

1/27/15

Strength: 10 min to find max weight:
1 HPC + 1 power jerk + 1 hang clean + 1 split jerk

Wod: 8 rds
100 m run
7 c2b
7 front squats 135/95
7 hspu

*18 min cap-scale accordingly!! This should not take 18 min so pick a weight and gymnastic variation that allows you to keep moving!!!

1/26/15

Strength: Back squat- every 90 sec
50/10
60/8
70/6
80/4 x 2 sets
*deload week

Wod: 15 min AMRAP
Ascending ladder of C/J by 1 rep
After each set of C/J perform 5 push-ups and 10 air squats
1 C/J (any way)
5 push-ups
10 air squats
2 C/J
5 push-ups
10 air squats …..

10 am
Barbell 11 am

1/23/15

Strength: strict press
5-5-5-5-5
* work to a heavy 5…..rest 2 min between sets

Wod: 18 min amrap
10 cal row
10 deadlifts 185/135
10 wall balls
* each rd increase by 5
15,15,15…….20,20,20 etc…..