121418

A. Ring Dip 5,5,5,5,5

B. 4 rounds of time:
15 Bench 62/43
15 Cal Row
60 Double Unders

Quote of the day: “The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character.” - Arnold Schwarzenegger

HOLIDAY ANNOUNCEMENT!!! We are sorry for the late notice, but this Saturday we are doing our Christmas Workout/Partaaaay. The workout will be at 9:30am. The partaaay will directly follow after both crossfit and cycle are done at 10:30. We would absolutely love it if everyone could be there in some way. If you can’t make class, you can still of course come to the partaaaay. If you need something more than donuts and brotein shakes, then please bring some type of food or goodie. This is a potluck. Doesn’t need to be anything crazy, but we will have a food sign up sheet in the front, just so eight people don’t bring the same Safeway veggie platter. Kids are welcome to the partaaaay. We just want to celebrate the year and holiday with everyone before people go on their way for the holiday. Try to dress in holiday colors or ugly sweaters. Lets make this a workout and time to remember! - Bald Guy

Aidan Malody
121318

A. 5 sets of:
1 Rope Climb
10 2KB Deadlifts
20 Hollow Rocks
(1:00)

B. 5 sets of:
12 Heavy AF RKBS (pardon my lettering)
12 2KB Racked Lunges
(1:00)

Quote of the day: “Success doesn't motivate me as much as integrity does. Everyone loses. I enjoy the pressure of showing up every single day, being focused, putting forth my best effort, getting the best out of my teammates, and enjoying the journey.” - Becky Sauerbrunn

HOLIDAY ANNOUNCEMENT!!! We are sorry for the late notice, but this Saturday we are doing our Christmas Workout/Partaaaay. The workout will be at 9:30am. The partaaay will directly follow after both crossfit and cycle are done at 10:30. We would absolutely love it if everyone could be there in some way. If you can’t make class, you can still of course come to the partaaaay. If you need something more than donuts and brotein shakes, then please bring some type of food or goodie. This is a potluck. Doesn’t need to be anything crazy, but we will have a food sign up sheet in the front, just so eight people don’t bring the same Safeway veggie platter. Kids are welcome to the partaaaay. We just want to celebrate the year and holiday with everyone before people go on their way for the holiday. Try to dress in holiday colors or ugly sweaters. Lets make this a workout and time to remember! - Bald Guy

Aidan Malody
121218

A. Pendlay Row 8,8,8,8

B. 3 rounds for time:
400m Run
20 Renegade Rows 50/35

Quote of the day:  “Good, better, best. Never let it rest. 'Til your good is better and your better is best.” - St. Jerome 

Aidan Malody
121118

A. 5 rounds for time of:
400m Row
50 Double Unders
35 Air Squats
20 Sit Ups

Quote of the day: “Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” - John F. Kennedy

Aidan Malody
121018

Complete for time:

15-12-9 reps of:
Power Snatch 43/30
Pull Ups

15-12-9 reps of:
Hang Squat Clean 43/30
Toes To Bar
Push Ups

15-12-9 reps of:
Deadlifts 43/30
Push Press 43/30
Burpee Over Bar

*Rest 5minutes between workouts

Quote of the day: “The best training program in the world is absolutely worthless without the will to execute it properly, consistently, and with intensity.” - John Romaniello

Aidan Malody
120818

Partner Workout Finish for Time:
50 Front Squats
50 Power Cleans
50 Thrusters
50 Pull Ups
OTM both partners perform 5 burpees
Rx: 52/38

Quote of the day: "Alone we can do so little, together we can do so much." - Helen Keller

Aidan Malody
120718

A. Sumo Deadlift 3,3,3,3,3

B. Bench Press 6,6,6,6

C. For time:
20 KBS 24/16
20 Push Ups
20 KBS 24/16
15 Push Ups
20 KBS 24/16
10 Push Ups
20 KBS 24/16
5 Push Ups

Quote of the day: “It's easy to motivate a client when they are sitting on a bench right in front of you, but the real challenge for a trainer is to have that motivation exist even when you are not around.” - Jessie Pavelka

Aidan Malody
120618

A. TGU 5 x 2/arm

B. Station Rotation :30 (:30)
AC
Wall Ball
Hollow Rock
Battle Rope
(1:30)
x 5

Quote of the day: “You're going to go through tough times - that's life. But I say, 'Nothing happens to you, it happens for you.' See the positive in negative events.” - Joel Osteen

Aidan Malody
120518

A. EMOM x 20
O: 5 Clean & Jerks
E: :30 Max Double Unders

Score = Total DU

Quote of the day: “Count your life by smiles, not tears. Count your age by friends, not years. Happy birthday!” - Anonymous

HAPPY BIRTHDAY KRISTEN!!!!!

Aidan Malody
120418

A. 5 rounds for time of:
400m Row
10 Pistols
15 Pull Ups
20 Sit Ups

Quote of the day: “Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.” – Arnold Schwarzenegger


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Aidan Malody
120318

A. Hang Power Snatch + Hang Snatch + OHS
OTM x 8

B. Back Squat 6,6,6,6

C. For time complete:
30 Strict Ring Dips or [HSPU Rx+]

Quote of the day: “How did it get so late so soon? Its night before its afternoon. December is here before its June. My goodness how the time has flewn. How did it get so late so soon?” - Dr. Seuss

Aidan Malody
120118


A. Partners complete for time:

Buy In of Row 1000m (alt. every 250m)

Then 2 Rounds of:
20 Burpees
40 Wall Balls
60 KBS
80 Box Jumps
100 Sit Ups
Sprint 400m (break up in 100s or 200s)

Cash Out of Row 1000m (alt. every 250m)

Quote of the day: “Coming together is a beginning; keeping together is progress; working together is success.” - Henry Ford

Aidan Quote of the day: “Get yo butts there! I want a big class and high energy. It’s partner time!!”

humorous-teamwork-quote-2-picture-quote-1.jpg
Aidan Malody
113018

A. 10 minutes to work up to max box jump


B.
:30 max strict pull ups
(:30 rest)
:30 max cals AC
(:30 rest)
:30 max distance DB bear crawl
(:30 rest)
:30 max landmine oblique twist
(1:30 rest)
x5

Quote of the day: “To create something exceptional, your mindset must be relentlessly focused on the smallest detail.” - Giorgio Armani

Aidan Malody
112918

A. For time complete:
-100m Row
:30 2KB Rack Hold 24/16
10 Burpees
-200m Row
:30 2KB Rack Hold 24/16
10 Burpees
-300m Row
:30 2KB Rack Hold 24/16
10 Burpees
-400m Row
:30 2KB Rack Hold 24/16
10 Burpees
-500m Row
:30 2KB Rack Hold 24/16
10 Burpees
-600m Row
:30 2KB Rack Hold 24/16
10 Burpees

20min time cap

B. “Dub-ata” :20(:10) x 16
DU
Sit Ups

Quote of the day: “Be a warrior when it comes to delivering on your ambitions. And a saint when it comes to treating people with respect, modeling generosity, and showing up with outright love.” - Robin S. Sharma

Aidan Malody
112818

A. Thrusters 3,3,3,3,3

B. Press 6,6,6,6

C. 30 Pistols for time

Quote of the day: “I do what I do because it is the right thing to do. I am a warrior, and it is the way of the warrior to fight superior odds.” - Paul Watson

Side Note: The holidays are here folks! Tis the season…..for every reason under the sun not to come in and stay on track. We all know it, “but Thanksgiving made me finish the pie four days later". Or, “Christmas is four weeks away, I might as well shut it down and just start January 1st.” For every reason you want to stay focused on your goals, there comes five reasons (aka excuses) that seem even easier to fall victim to to not stay focused. It’s cold, we all just ate way too much, deadlines at work, it’s dark in the morning when we wake up. I know. I understand. I relate. However, you know what doesn’t have thoughts, feelings, empathy, a simple care in the world? The results you want that are waiting for you. These are the times that determine if we are serious about our goals. Against all odds. Against every easy reason to fall victim to that makes you want to stay at home. These are the times however, that those who get what they set their mind towards, step up and do what’s necessary. You control your ship. Only you. Don’t forget though, you have us. You have me. You have your best gym buddy. Lean on us if you need, but you better do it while you’e in the gym kicking ass and taking names. Let’s do work over the next few weeks before Christmas and New Years. Take ownership in how you approach your days, workouts, meals, relationships, happiness. We can only control us. I can’t wait to see you in the gym! - Aidan aka Beard aka Bald Guy aka Does He Cut Lines In His Eyebrows? aka Yes I Do aka Mr. Doesn’t Make Excuses

Aidan Malody
112718

A. OT5 x 6 perform:
400m Run
15 TTB
15 KBS 24/16

Quote of the day: “A guy who has run twenty Boston Marathons was once asked, 'Don't you feel like skipping a day when it's raining?' The old road warrior replied, 'If you start skipping runs because the weather's too lousy, pretty soon you start missing runs because the weather's too nice!'“ - John Hanc

Aidan Malody
112618

A. 2 RM Power Clean

B. "The Chief"
3min AMRAP of:
3 Power Clean 62/43
6 Push Ups
9 Air Squats
Rest 1min
x 5

Quote of the day: “Discipline is the bridge between goals and accomplishment.” - Jim Rohn

Aidan Malody
112418

A. For Time Complete:
100 DU
Run 400m
Lunge 400m
Run 400m
100 DU

Quote of the day: “I love Thanksgiving because it's a holiday that is centered around food and family, two things that are of utmost importance to me.” - Marcus Samuelsson

Aidan Malody
112318

A. EMOM x 21
1) 200m Run
2) 10 Burpees
3) 10 Pull Ups on some type of playground equipment
*you can substitute for rows instead

Quote of the day: “A lot of times people look at the negative side of what they feel they can’t do. I always look at the positive side of what I can do.” - Chuck Norris

Aidan Malody
112218

THANKSGIVING DAY WORKOUT
For Time Complete:
Air Squats 100-80-60-40-20
Push ups 50-40-30-20-10
1 Mile Run
*perform squats then push ups back and forth until you are finished with them all, then run 1 mile.

We may be closed for the week, but fitness is 24/7. Do this workout and then go to the blog and post your times. Happy Thanksgiving!!!!

Quote of the day: “Strength does not come from the physical capacity. It comes from an indomitable will.” – Ghandi

Aidan Malody Comment