Monday, December 31, 2012

Monday, December 31st

Mother and Son Getting it Done!

Strength

5 x 10
Past Parellel Box Push-ups / Ring Push-ups

5x 20
Sit-ups

WOD

5 Rounds 
12 Burpees
100 meter Farmers Carry

Friday, December 28, 2012

Friday, December 28th

Strength

Sumo Deadlift High Pull 10-8-6-4-2

WOD

21-15-9

Calorie Row/ Bike
K2E
SDHP (135/95)
Sledge Hammers (12/10)

Thursday, December 27, 2012

You are Invited to:

The First  Banks Country Fitness New Years Eve Craps Party!

Who: All Banks Country Fitness Members, Families, and Friends
Where: Banks Country Fitness Gym
When: New Years Eve
Time: 8pm till 12am 

Details:

Potluck: Sign-up sheet is on the counter at the gym
Drinks: Bring your own 
Kid's Entertainment: Bring board games, video game systems, games, and movies. We will provide the TV and DVD player.
We need help with: Cups, plates, utensils, napkins, tables, and chairs.
Prizes: Anything you have lying around that would make a good prize bring it! It could be a gift you got that your not crazy about, a bottle of beer, wine, ect. I'm sure if you think about it you will find something:)

Craps Tournament:

First, you will learn how to play craps with the Craps Master. Then we will have craps tournaments throughout the night with prizes! 

RSVP: By Friday, December 28th 

Hope to see you then!

New Years Day Schedule

January 1st 

5:45 am - Canceled
12:00 pm - Canceled
4:30 pm
5:30 pm
6:45 pm Family Class




Thursday, January 27th


Strength

Every minute on the minute for 5 minutes, complete 5 back squats.

WOD

5 Rounds:
100m Sandbag Run/ Carry
10 DB Snatch - 5 per arm (45/25)
20 Double Unders

Wednesday, December 26, 2012

Wednesday, December 26th

Great Job Everyone!



Strength


None

WOD 

Max points in 25 minutes:

Point 1 - 30 pulls on the rower / 60 pedals on the bike
Point 2 - shuttle run / 20 push-ups / shuttle run
Point 3 - 30 second rest while holding weights in hands (45/25)

keep going until 25 minutes are up... each section equals 1 point.