WARMUP
AMRAP x 5 MINUTES
20 Mountain Climbers
5 KB Deadlifts (Athlete Choice)*
5 Russian KB Swings
10 KB Goblet Squats
5 Russian KB Swings
5 KB Deadlifts
*KB should be light enough to perform the whole complex unbroken each round!
WORKOUT
IN TEAMS OF 2…
FOR TIME*
Team Run 2 Miles**
90 Back Squats (Team Choice)***
90 KB Swings (53/35)
90 Hand Release Push-ups
*Athletes can break up the work in any rep scheme and complete the work in any order
**All running must be completed together (1 mile each)
***One partner works while the other rests (except for run)
****Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh
(Score is Time)
Solo Workout Option
“Whiskey Tango Foxtrot”
For Time*
Run 2 miles**
60 Back Squats (Bodyweight)
60 KB Swings (53/35)
60 Hand Release Pushups
*Atheletes can break up the work in any rep scheme and complete work in any order. Back squat comes from ground. Weight should be doable in at least sets of 10 when fresh.
** 3750/3500m Row, 9600m Bike
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๐๐ผ๐ป๐ด๐ฟ๐ฎ๐๐ ๐๐ผ ๐๐น๐น๐ถ๐ฒ ๐ณ๐ผ๐ฟ ๐ฏ๐ฒ๐ถ๐ป๐ด ๐๐ต๐ฒ ๐ณ๐ถ๐ฟ๐๐ ๐ฎ๐๐ต๐น๐ฒ๐๐ฒ ๐๐ผ ๐ต๐ถ๐ ๐ฎ,๐ฌ๐ฌ๐ฌ ๐ฐ๐น๐ฎ๐๐๐ฒ๐ ๐ฎ๐๐๐ฒ๐ป๐ฑ๐ฒ๐ฑ! ๐
Allie joined the gym in 2013, the year we opened. She always finds time to workout in her busy work and social schedules. At her job as a nurse, she takes care of so many others. Another reason why this milestone is so impressive: she also prioritizes taking care of her self ๐ Allie is a joy to have in class with her positive attitude and great work ethic. Thank you for being such a bright light in our community, Allie!
Do you wonder how many classes youโve attended? Take a look at the Attendance Accomplishment board right as you walk in ๐ฅ
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
3 hours ago
If you donโt take care of your body, where are you going to live?
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 days ago
โค๏ธ๐จ๐ผBTS BABIES ALERT๐ผ๐จ โค๏ธ
โขCongrats to Maria and her husband, Colin, for welcoming their baby boy.
โขCongrats to Sam and her husband, Jon, for welcoming their bundle of joy into the world.
Both Maria and Sam were in the gym working out through out their pregnancies. Such strong and amazing athletes, women, and now MOMS. We are so happy and proud of you both and we are overjoyed to be a little part of your journeys to motherhood ๐๐ผ
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #BirdtownBabies #BTSMoms
5 days ago
Feeling that Monday blues? Come workout! Itโs sure to help.
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
1 week ago
This past Thursday was the final Sweat class of the summer. Wow this summer has flown by! Shout out to all of the amazing athletes who participated. If you went to a class, you probably realized quickly that just because we were taking the workout โback to basicsโ doesnโt mean it was easy! Those workouts lived up to the program title.
Special shout outs to Alicia and MC! You both were at the majority of the Sweat workouts this summer and that is spectacular ๐ and of course thank you to our coach and leader, Kat. This program was amazing because of you.
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
1 week ago
Such a fun day at the gym! โAnything but a Water Bottle Dayโ was a wonderful success ๐ฆ Thank you to everyone who participated! Also thank you @k80mclaughlin for declaring September 24th as our ABAWBD! Another reminder of the amazing and fun community we have a BTS ๐
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #anythingbutawaterbottle
2 weeks ago
Tomorrow is โEverything but a Water Bottle Dayโ at Birdtown Strength. Bring in an odd object full of water to class to use as your water bottle. Itโs sure to be a silly, fun time. We love the community aspect of this gym - and want to keep that energy high! Thank you @k80mclaughlin for the suggestion and we cannot wait to see what you all come up with.
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 weeks ago
Itโs ๐ Sunday! (Also open gym and the free community WOD Sunday at BTS) If youโve ever noticed a Stealers flag in our photosโฆ there is also a Browns flag too! This is because one of our owners, Tricia, grew up in Pennsylvania and our other owner, Jillian, grew up in the greater Cleveland area. Nothing like a little bit of healthy competition!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 weeks ago
Mixing it up in class is important! We do this by using different toolsโฆ like kettlebell! Variety keeps our workouts fun and effective. Canโt wait to see everyone in class!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
3 weeks ago