Home / W.O.D. / 05/16/2021 Sunday Workout

WARMUP
AMRAP x 5 MINUTES
20 Jumping Jacks
10 Alt. Groiners
10 Box Step-Ups
5 Burpees
5 DB Sumo Deadlifts (Athlete Choice, Light-Moderate)

ROWLING (ON A 10:00 RUNNING CLOCK)
Athletes will take 5-7 attempts (Depending on time) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter, over or under (+ or -), 100m when the monitor stops counting, they must do 1 Burpee and 2 Sit-Ups. For example, if the athlete hit 103m, they would perform 3 Burpees and 6 Sit-Ups.

WORKOUT
FOR TIME
30 Burpee Box Crawl Over (30/24)*
200m DB Suitcase Carry (50/35)
100m Walking Lunge
30 DB Up-Down
100m Walking Lunge
200m DB Suitcase Carry
30 Burpee Box Crawl Over
2000/1750m Row

*Both hands and both feet must come to the top of the box and then athlete dismounts.

(Score is Time)

 
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BTS on Instagram

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 “back to basics” doesn’t 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 💕 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
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 “back to basics” doesn’t 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 💕 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
22 hours ago
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1/9
Such a fun day at the gym! “Anything but a Water Bottle Day” was a wonderful success 💦 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 💙

#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #anythingbutawaterbottle
Such a fun day at the gym! “Anything but a Water Bottle Day” was a wonderful success 💦 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 💙 #BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #anythingbutawaterbottle
3 days ago
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2/9
Tomorrow is “Everything but a Water Bottle Day” at Birdtown Strength. Bring in an odd object full of water to class to use as your water bottle. It’s 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
Tomorrow is “Everything but a Water Bottle Day” at Birdtown Strength. Bring in an odd object full of water to class to use as your water bottle. It’s 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
5 days ago
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3/9
It’s 🏈 Sunday! (Also open gym and the free community WOD Sunday at BTS) If you’ve ever noticed a Stealers flag in our photos… 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
It’s 🏈 Sunday! (Also open gym and the free community WOD Sunday at BTS) If you’ve ever noticed a Stealers flag in our photos… 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
6 days ago
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4/9
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
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
1 week ago
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5/9
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
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
2 weeks ago
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6/9
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
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
2 weeks ago
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7/9
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
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
2 weeks ago
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8/9
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
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
3 weeks ago
View on Instagram |
9/9
 

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