WARMUP
:30 Single Unders
10 PVC Pass Thrus
10 Snatch Grip PVC RDLs
10 Pike Shoulder Taps
6 Push-Ups to Pike
Into…
2 ROUNDS
:30 Double or Single Under Practice
7 Snatch Grip Deadlifts*
7 Snatch Grip Upright Rows*
7 Behind the Neck Push Press*
7 Hand Release Push-Ups
*Option for BB or PVC.
STRENGTH
EMOM x 6 MINUTES
1 Power Snatch*
+
2 Hang Power Snatches
*Start Light and build past Workout Weight.
(Score is Weight)
WORKOUT
“MYMC 24.1”
“THE CLIMB”
AMRAP x 16 MINUTES
50 Double Unders
10 Handstand Push-Ups
3 Power Snatches (115/75)*
*Add 2 Reps of Snatches every round 3,5,7 and so on…
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
10 SLOW Arm Haulers
1:00 Foam Roll or Couch Stretch
-Rest as Needed b/t Sets-
(No Measure)
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Mixing it up in class is important! We do this by using different tools… like kettlebell! Variety keeps our workouts fun and effective. Can’t wait to see everyone in class!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 days ago
At BTS we often lift heavy weights! (Or at least as heavy as we can with good form) Lifting weights can be intimidating but it is SO IMPORTANT.
Some of the benefits of lifting heavy include:
•Building muscle
•Improving bone density
•Improving balance
•Reducing the risk of chronic conditions (and reducing symptoms)
•Improving cognitive function
•Positive mental health affects
So come lift with us!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #LiftHeavy
4 days ago
You read that right. Want to come workout at Birdtown Strength for free? Come on by tomorrow (Sunday) at 10am! No sign up necessary and no experience needed.
A trained and certified coach will be taking you through an all levels workout that includes a warmup and movement review. See you then!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
1 week ago
Today Birdtown Strength is doing the Stand Tall tribute WOD in remembrance of the tragedy on September 11th, 2001.
The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row/run (2001 meters) and the 9 movements, each including 11 repetitions.
This workout will be challenging and it’s meant to do be. Today we honor all the heroes and all those lost. We will never forget what happened here.
𝐒𝐭𝐚𝐧𝐝 𝐓𝐚𝐥𝐥 - 𝐟𝐨𝐫 𝐭𝐢𝐦𝐞
2001m Row
-Into-
9 ROUNDS
11 Deadlifts (155/105)
11 Box Jumps (24/20)
11 Pull-Ups
-Into-
2001m Run
#BirdtownStrength #BirdtownStrong #BetterTogether #NeverForget
1 week ago
There’s nothing like the feeling of pushing your limits and reaching new goals. Remember, every rep counts and every drop of sweat is progress. Keep moving, stay motivated, and don’t forget to celebrate your wins along the way!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 weeks ago
Somedays workouts aren’t about getting fit or building muscle. 𝑰𝒕’𝒔 𝒋𝒖𝒔𝒕 𝒕𝒉𝒆𝒓𝒂𝒑𝒚.
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 weeks ago
Happy Birthday Coach Spencer! When looking through photos for a picture of Spencer for this birthday post… I found this one. Although it is him from behind, note the cool socks and heavy weight (he’s a strong man). This photo is a great representation of Spencer. Hope you have a DOPE birthday Coach!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #BirdtownBirthday
2 weeks ago
Happy Labor Day! Your dedication and hard work are truly inspiring. Wishing you a Labor Day filled with pride in all that you’ve accomplished. On this day, remember that your hard work and perseverance make a difference.
No open gym or afternoon classes today. Normal schedule resumes tomorrow (Tuesday Sept. 3rd). We hope you enjoy the holiday and we can’t wait to see you in the gym soon!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #LaborDay #HolidaySchedule
3 weeks ago
Our SWEAT program with Kat has been extended through September 🎉 Feeling FOMO from not signing up earlier in the summer? Here’s your chance!
Program refresher: every Tues. & Thursday @8:30am in September; hour class; beginner friendly; body weight/dumb bell movements (no barbells or crazy gymnastics)
Email Tricia@birdtownstrength.com to inquire/sign up!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #SWEAT
3 weeks ago