WARMUP
2 ROUNDS
100m Run
8/8 Kettlebell DL
5 Scap Push-Up + :30 Plank
Into…
2 ROUNDS
100m Run
5 Tempo Push-Up (31×1)
8/8 Single Arm Kettlebell Swing
5 Scap Pull-Ups + :30 Bar Hang
WORKOUT
AMRAP x 24 MINUTES
400m Run
15 Hand Release Push-Ups
:45 Plank Hold
5/5 KB or DB Hang Snatch*
:45 Bar Hang
*KB Weight (53/35)
DB Weight (50/35)
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
3 SETS FOR QUALITY
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Cat/Cows
10 Alt. Bird/ Dogs
-Rest as Needed b/t Sets-
(No Measure)
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A great day to get after it! Happy Monday and hope to see you in class today! Itโs a good one ๐ฒ ๐ฅ ๐๏ธโโ๏ธ
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
7 hours ago
We love seeing these varied weights! How much you lift is individual to you but it can also change day-to-day based on how youโre feeling physically, what workouts youโve recently done, and how you mentally feel. There is no shame in going down in weight. Listen to your body and try using the workoutโs stimulus to choose the appropriate weight. The coach will often say things like โyou should be able to complete this lift in 2-3 setsโ. If the weight is too heavy you, it could take 4-7 sets. You might need to strip some weight or rest a bit before performing the lift again.
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 days ago
Invest in yourself today ๐ฅ๐ช
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
6 days ago
Great photo of Scott and Sam following Coach Marissaโs instructions to not wait for the wall ball with their arms up. This can save your arms a bit when performing a large quantity of wall ball shots. Give it a try!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
1 week ago
Hello June! We are officially at the halfway point of 2024, which means the Mid-Year Challenge! This challenge is an Open-style workout that is completely unique to NCFIT that takes place 3 consecutive Fridayโs starting June 14th. June also sees a retest of Fran and Cali Bear, another Hero Workout and a Fatherโs Day workout!
Another amazing photo by @faloriophotography ๐ธ๐ฅ
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 weeks ago
๐ ๐น๐ถ๐๐๐น๐ฒ ๐ฝ๐ฟ๐ผ๐ด๐ฟ๐ฒ๐๐ ๐ฒ๐ฎ๐ฐ๐ต ๐ฑ๐ฎ๐ ๐ฎ๐ฑ๐ฑ๐ ๐๐ฝ ๐๐ผ ๐ฏ๐ถ๐ด ๐ฟ๐ฒ๐๐๐น๐๐.
Thank you @faloriophotography for the beautiful photos from Murph ๐ Check her out. Sheโs the real deal.
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 weeks ago
ANOTHER COACH BIRTHDAY?!? Yep! It is Coach Doboโs Birthday today! We hope he feels as much joy on this day as he did in this photo from 2018 of his first ever muscle up ๐ฅณ
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #BirdtownBirthday
2 weeks ago
Itโs a special day! Itโs Coach Marissaโs Birthday! Hope this day is as special as you are ๐๐
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #BirdtownBirthday
3 weeks ago
All 3 classes did amazing on Monday with the Memorial Day Murph! So proud of all our athletes honoring our heroes ๐บ๐ธ
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
3 weeks ago