Monday

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Announcements

Memorial Day: Murph!!!
8am
8AM Kids murph ( Bring the little ones, led by Coach Tanya)
10am

Friends and family welcome.

Workout of the Day

Regional Linda:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift, 295 / 220 lb.
Bench press, 195 / 135 lb.
Squat clean, 145 / 105 lb.
*20 min time cap
*pair up with someone of simliar strength
*scale as needed (between 60-75% 1RM)

Sunday

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Announcements

Memorial Day: Murph!! 8am & 10am
-Friends and family welcome.

Open Gym Policy Reminder: 

We love that many of you enjoy doing additional workouts and you are more than welcome to do your own training.  However we do ask that you do your own work either before or after you fully participate in a class.  Thank you understanding and being a part of Red Wolf. 

WORKOUT OF THE DAY

Nutts (Time)

10 Handstand Push-ups
15 Deadlifts, 250#
25 Box Jumps, 30"
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate

In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.

To learn more about Nutts click here


Saturday

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Announcements

Memorial Day: Murph!! 8am & 10am
-Friends and family welcome.

Open Gym Policy Reminder: 

We love that many of you enjoy doing additional workouts and you are more than welcome to do your own training.  However we do ask that you do your own work either before or after you fully participate in a class.  Thank you understanding and being a part of Red Wolf. 

WORKOUT OF THE DAY

Teams of 2:
2000m Row
100 Box jumps 30/24"
80 Burpees to 6" Target
80 T2B
100 Thrusters 75/55#
2000m Row


Friday

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Announcements

Memorial Day: Murph!! 8am & 10am
-Friends and family welcome.

Open Gym Policy Reminder: 

We love that many of you enjoy doing additional workouts and you are more than welcome to do your own training.  However we do ask that you do your own work either before or after you fully participate in a class.  Thank you understanding and being a part of Red Wolf. 

WORKOUT OF THE DAY

3 RFT:
800m Run
20/15 Cal AB
10 Deadlifts 275/185#
Immediately after the 3 rounds are completed:
40 Push Jerks 135/95#


Thursday

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Announcements

Memorial Day: Murph!! 8am & 10am
-Friends and family welcome.

Open Gym Policy Reminder: 

We love that many of you enjoy doing additional workouts and you are more than welcome to do your own training.  However we do ask that you do your own work either before or after you fully participate in a class.  Thank you understanding and being a part of Red Wolf. 

WORKOUT OF THE DAY

EMOM x 21
Min 1: 4 Burpees over the bar + 20 Double Unders
Min 2: 4 Burpees over the bar + 4 Hang Power Snatch 135/95#
Min 3: 4 Burpees over the bar + 4 Bar Muscle ups


Wednesday

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Announcements

Memorial Day: Murph!! 8am & 10am
-Friends and family welcome.

Open Gym Policy Reminder: 

We love that many of you enjoy doing additional workouts and you are more than welcome to do your own training.  However we do ask that you do your own work either before or after you fully participate in a class.  Thank you understanding and being a part of Red Wolf. 

WORKOUT OF THE DAY

A: Back Squat (5 x 3)

Every 2 min x 5 sets
Back Squat x 3

 5-10# heavier than last week - same loads across

: 3 RFT
20 Front rack lunges 115/75#
30 Alt. DB Snatch 50/35#


Tuesday

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Announcements

Memorial Day: Murph!! 8am & 10am
-Friends and family welcome.

Open Gym Policy Reminder: 

We love that many of you enjoy doing additional workouts and you are more than welcome to do your own training.  However we do ask that you do your own work either before or after you fully participate in a class.  Thank you understanding and being a part of Red Wolf. 

WORKOUT OF THE DAY

AMRAP 6 min
1 Rope Climb
5 Box Jumps 30/24"
rest 2 min
AMRAP 6 min
15 HSPU
20 Toes to Bar
rest 2 min
AMRAP 6 min
1 Rope Climb
5 Box Jumps 30/24"


Monday

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Announcements

Memorial Day: Murph!! 8am & 10am
-Friends and family welcome.

Open Gym Policy Reminder: 

We love that many of you enjoy doing additional workouts and you are more than welcome to do your own training.  However we do ask that you do your own work either before or after you fully participate in a class.  Thank you understanding and being a part of Red Wolf. 

WORKOUT OF THE DAY

A: 8 Min to build to a heavy complex:
2 Hang Power Cleans + 1 Jerk

B: 12 Min AMRAP:
10 Hang Power Cleans 155/105#
20 Push Ups
30 Air Squats


Sunday

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Announcements

Memorial Day: Murph!! 8am & 10am
-Friends and family welcome.

Open Gym Policy Reminder: 

We love that many of you enjoy doing additional workouts and you are more than welcome to do your own training.  However we do ask that you do your own work either before or after you fully participate in a class.  Thank you understanding and being a part of Red Wolf. 

Workout of the Day

Badger 

Three Rounds for time of:
30 'Squat' Cleans, 95#
30 Pull-ups
Run 800 meters

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

To learn more about Badger click here


Saturday

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Announcements

Memorial Day: Murph!! 8am & 10am
-Friends and family welcome.

Open Gym Policy Reminder: 

We love that many of you enjoy doing additional workouts and you are more than welcome to do your own training.  However we do ask that you do your own work either before or after you fully participate in a class.  Thank you understanding and being a part of Red Wolf. 

Workout of the Day

Teams of 2:
In the style of Fight gone bad:

:90 per station x 4 Rounds
Station 1: Heavy Med Ball Clean
Station 2: OH Lunges 45/35#
Station 3:  Axel Bar Deadlift 245/ 165#
Station 4: 100' Rope pull (Heavy)
Station 5: 100M Partner Carry
:90 sec rest

*Score is total reps