12.1.13

Open Gym from 9am-11am for unlimited members only, please note, there most likely won't be any special training, and let me know in ADVANCE if you are coming, if not... I'm sleeping in!

LAST DAY! - Retro Intensity is running a 3-day Black Friday special - For $99 (cash or credit), you will get 6 months of unlimited gym membership (regularly $167)!  That's damn near 50% off!  Come talk to me, we need to start getting more bodies in these super fun Tuesday, Wednesday and Friday classes!!! Offer ends TONIGHT at midnight.

11.30.13

The Loch Ness
Teams of 2 complete the following:
AMRAP 15:
5 Snatches (115/80#)
10 Wall Balls (20, 14#)
One athlete completes a full round, while the other rests.
Post scores to comments.

Reminder - Retro Intensity is running a 3-day Black Friday special - For $99 (cash or credit), you will get 6 months of unlimited gym membership (regularly $167)!  That's damn near 50% off!  Come talk to me, we need to start getting more bodies in these super fun Tuesday, Wednesday and Friday classes!!! Offer ends Sunday December 1st at midnight.

11.29.13 (Black Friday)

Tabata
:20 seconds of work
:10 seconds of rest
8 rounds at each station
Row (cals)
Box Jumps (24, 20")
DB Push Press (45, 30#)
Deadlift (225, 155#)


Hey everyone, Retro Intensity is running a 3-day Black Friday special - For $99 (cash or credit), you will get 6 months of unlimited gym membership (regularly $167)!  That's damn near 50% off!  Come talk to me, we need to start getting more bodies in these super fun Tuesday, Wednesday and Friday classes!!!

11.28.13 (Thanksgiving)

Seriously, you came looking for a workout!?  Go eat turkey ya crazies!

If you MUST do something, do this at home -

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post scores on the website!

11.27.13

Weightlifting Wednesday
Overhead Squat 3x1
Snatch Balance 3x1
OTM x 5 - 3 Position Snatch

11.26.13

Schlitz
4 rounds of:
400m Run
4 Muscle Ups
40 Double Unders

Post times to comments.

11.25.13

Black Mamba   
10-9-8-7-6-5-4-3-2-1
Chest to Bar Pull Ups
Box Jumps (30,24')
25 Double Unders after each round

Post time to comments.