WARMUP
EMOM x 4 MINUTES (:40 ON / :20 OFF)
MIN 1 – Alt. Groiners
MIN 2 – Yoga Push-Ups
MIN 3 – Kang Squats
MIN 4 – Alt. Shoulder Taps
Into…
3 ROUNDS
10/8 Cal Bike
12 Alt. DB Slide*
6 DB Goblet Lunge-Lunge-Squat*
*For the third round, switch to 6 ‘No Push-Up’ Renegade Rows and 6 DB Front Squats.
STRENGTH
Back Squat for load:
4×5
Tempo Back Squat (31X1)*
*Build to a Moderate weight and stay Moderate across all sets.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
WORKOUT
AMRAP x 15 MINUTES
9 ‘No Push-Up’ Renegade Rows (50/35)*
12 DB Front Squats
15/12 Cal Bike
*1 Rep = Row (R) + Row (L).
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
1-2 SETS FOR QUALITY
1:00 Walking Rest
10 Arm Haulers
5 Calf Raises on Elevated Surface w/:03 Pause in Bottom
5/5 Moose Antlers
-Rest as Needed b/t Sets-
(No Measure)
Share this page
Happy 4th of July! This is also one of our favorite outside the gym athlete events… the Lakewood 4th of July parade! We have been participating since our opening in 2013. Lineup at 9:30am and the parade starts at 10am. We will be hard to miss: Look for the BTS banner, a tractor tire, fitness equipment, and a brightly decorated car. Be safe celebrating this weekend and see you back in the gym tomorrow 🇺🇸🏋️
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #Parade #4thofjuly
3 days ago
***𝗡𝗘𝗪 𝗣𝗥𝗢𝗚𝗥𝗔𝗠 𝗢𝗙𝗙𝗘𝗥𝗜𝗡𝗚*** 𝗦𝗪𝗘𝗔𝗧 𝘄𝗶𝘁𝗵 𝗖𝗼𝗮𝗰𝗵 𝗞𝗮𝘁 @ 𝟴:𝟯𝟬𝗮𝗺 𝗧𝘂𝗲𝘀𝗱𝗮𝘆𝘀 𝗮𝗻𝗱 𝗧𝗵𝘂𝗿𝘀𝗱𝗮𝘆 𝘀𝘁𝗮𝗿𝘁𝗶𝗻𝗴 𝗝𝘂𝗹𝘆 𝟭𝟲𝘁𝗵
Have you been wanting to try out Birdtown Strength Gym but feeling a bit intimidated by the barbells and gymnastic movements? This class is perfect for you!
This new class is an 8-week program designed for the beginner athlete. Over the course of 16 classes of SWEAT you will be introduced to many exercises and movements. With the small class size, you will be getting individualized training every single day from a certified coach. As the course progresses, the first few classes will be basic movements that we build upon, depending on your personal fitness, and the exercises will get more technical as the class moves.
Please reach out to us with any questions about the program, pricing, and to sign up. Spaces are limited!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #SWEAT
5 days ago
Today is our beloved Coach Shelley’s birthday! 🎉 We hope she has the best birthday day, month, year, and life ever. What a glorious day to celebrate one of our favorite people 💕
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #BirdtownBirthday
1 week ago
Hey there! Ready to crush it this weekend? Let’s hit those workouts hard and make each rep count! You’ve got this! 💪
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
1 week ago
So happy for Coach Spencer and Maddison for becoming parents and welcoming precious Elaine into the world. The Birdtown Strength community is so happy for you all 💕
#BirdtownStrength #BirdtownStrong #RedefiningStrength #WeAreBirdtown #BirdtownBaby
2 weeks ago
Summer is a great time to prioritize fitness. Whether it’s indoor workouts at Birdtown Strength or outdoor activities like swimming, hiking, or biking. Finding time to stay active boosts both physical and mental well-being.
Having your week planned out and signing up ahead of time for workouts on ZenPlanner can help you stay accountable. How do you plan to stay active this summer?
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 weeks ago
Trying to get your first pull up? Keep trying —you’re closer than you think! Every effort counts, and you’re building strength with every attempt. Need some help? Ask a coach to show you some drills. You’ve got this! 💪
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 weeks ago
HYDRATE! HYDRATE! HYDRATE! This week has been pretty warm in the gym. Make sure to be drinking that water all day but keep in mind if you’re in the heat, you probably need to up your intake!
The free popsicles in the freezer are a nice post workout treat that cool you down and give you some quick sugar to help you recover quicker 💕
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
3 weeks ago
A great day to get after it! Happy Monday and hope to see you in class today! It’s a good one 🚲 🔥 🏋️♀️
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
3 weeks ago