WARMUP
1-2 ROUNDS (OPTIONAL MOBILITY ROUNDS)
10 Banded Pull Aparts
6/6 Scorpions
10 Banded Pass Throughs
20 Shoulder Taps
Into…
1 ROUND
6 Tempo Push-Ups (31X1)
:30 Hollow Hold
10 KB Deadlifts
Into…
1 ROUND
6 Push-Ups (no tempo)
8/8 Alternating V-Ups
10 Russian KB Swings
Into…
1 ROUND
6 Hand-Release Push-Ups
10 Tuck-Ups/V-Ups
10 KB Swings
STRENGTH
10-8-6-4
Wide Grip Bench Press*
*Start Light-Mod and Build to Moderate/Mod-Heavy. Grip should be inside normal Bench grip. Perform 12-15 Zottman Curls after each set.
(Score is Weight)
WORKOUT
AMRAP x 15 MINUTES
10 Hand Release Push-Ups
15 V-Ups
20 KB Swing (53/35)
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – :25/:25 Moose Antlers
MIN 2 – :50 90-90 Alt. Hip Rotations
MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*
*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.
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Ever wonder what the vibe for open gym is? The picture sums it up. Amanda is doing today’s workout and Claudia is getting in some extra stretching. Open gym is a time where you can do anything you want (safely and appropriately of course). Open gyms are every Monday, Tuesday, Wednesday, and Friday at noon and Sunday 9-11am. Come hang out!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
11 hours ago
Veterans Day is a day to reflect upon the heroism of those who died in our country’s service. This year’s Veteran’s day workout honors Navy SEAL Chad Wilkinson who died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD. Our goal is to honor Chad’s life and legacy, and to raise awareness for suicide prevention.
For time:
1,000 weighted step-ups
♀ 35-lb ruck, 20-inch box
♂ 45-lb ruck, 20-inch box
Today’s workout is a long grind. Complete as a team, with a partner, or individually for time. Reduce the load and height of the step-up as needed. If you have completed this workout previously, look back and use that information to help you tackle today’s effort.
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
3 days ago
Question of the day: when’s your favorite time of the day to work out?
What ever your answer is, we got you covered!
•Morning classes ✔️
•Lunch time open gym ✔️
•Afternoon/evening classes ✔️
Come check us out! We’d love to have you.
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
6 days ago
“Small disciplines repeated with consistency every day lead to great achievements gained slowly over time” -John C. Maxwell
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
1 week ago
Another great Community WOD today! Feeling FOMO? Come next week! Free community workout every Sunday at 10am. No registration required.
If it’s your first time at the gym, come a bit early to find us (we are on the 3rd floor of the Screw Factory) and to fill out our waiver. Can’t wait to workout with you!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
1 week ago
Another great Halloween at the gym. Thanks everyone who showed up and who dressed up. Hope you enjoyed the “Trick or Treat” workout. It felt more like a trick 😂
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #TrickOrTreat #BTSHalloween #BirdtownHalloween
2 weeks ago
𝗛𝗮𝗹𝗹𝗼𝘄𝗲𝗲𝗻 𝗶𝘀 𝗧𝗵𝘂𝗿𝘀𝗱𝗮𝘆! 𝗕𝗧𝗦 𝗵𝗮𝘀 𝗮 𝘀𝗽𝗲𝗰𝗶𝗮𝗹 “𝗧𝗿𝗶𝗰𝗸 𝗼𝗿 𝗧𝗿𝗲𝗮𝘁” 𝗪𝗢𝗗 𝗽𝗹𝗮𝗻𝗻𝗲𝗱. 𝗙𝗲𝗲𝗹 𝗳𝗿𝗲𝗲 𝘁𝗼 𝗰𝗼𝗺𝗲 𝗱𝗿𝗲𝘀𝘀𝗲𝗱 𝘂𝗽 𝘁𝗼 𝗰𝗹𝗮𝘀𝘀. 𝗜𝘁’𝘀 𝗴𝗼𝗶𝗻𝗴 𝘁𝗼 𝗯𝗲 𝗮 𝘀𝗰𝗮𝗿𝘆 𝗴𝗼𝗼𝗱 𝘁𝗶𝗺𝗲 🎃
Enjoy these photos from Birdtown Halloween past 💕
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 weeks ago
The workouts that 𝒃𝒓𝒆𝒂𝒌 you are often the workouts that 𝒎𝒂𝒌𝒆 you.
Some days you might really struggle with a workout… but as long as you are staying safe, those workouts can be great for you. You can do hard things!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
3 weeks ago
Busy schedule? Great news! Birdtown Strength Gym has classes throughout the day so you can choose a time to workout that is best for you.
We offer classes…
•in the morning: weekdays 5am, 6am, 7am
•in the evening: weekdays 4pm, 5:30pm, 7pm*
•midday: weekday open gyms at 12pm (noon)**
•on Saturday: 7:30am; 9am; 10:30am
•on Sunday: free community WOD 10am; open gym 9am-11am
*No 7pm classes on Fridays
*No noon open gym on Thursdays
Each class is an hour and the workout changes every day! Come workout with us. We’d love to have you! Please email tricia@birdtownstrength.com for more info
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
3 weeks ago