10/21/2021 Thursday Workout
by jillian
WARMUP
FOR TIME (10:00 Cap)
1:00 Bike (EZ Pace)
8/8 Lateral Box Step Ups
10 Samson Lunges + Twist
30 Mountain Climbers
-Into-
1:00 Bike (Mod Pace)
8/8 Transverse Step Ups*
10 Cossack Squats
20 CrossBody Mountain Climbers
-Into-
1:00 Bike
8 Box Jumps
10 Goblet Squats
10 Alt. Sit-Thrus
WORKOUT
2 SETS ON A 10:00 RUNNING CLOCK…
50/40 Cal Bike
40 Sit-Ups
40 Single DB Front Squats (50/35)
Max Box Jump Overs in time remaining (24/20)
-Rest 3:00 b/t Sets-
(Score is Total Reps)
![](http://birdtownstrength.com/wp-content/uploads/2021/11/10-21-board-pic-1024x768.jpg)
BTS on Instagram
![Community WOD this Sunday at 10am!
Join us for a FREE workout (WOD) every Sunday! We will be prepared for any fitness level. Warm up, workout and cool down in one hour. The WOD will be different each week.
Have questions? DM us or email Tricia@birdtownstrength.com
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #CommunityWOD](http://birdtownstrength.com/wp-content/uploads/2012/10/454873965_18451960177062194_5399370356646700721_n.jpg)
![Another great BTS Bike to the Ballpark ๐๐ฒโพ๏ธ A perfect day with amazing people. Thanks for coming everyone! You all make this community so special.
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #BikeToTheBallpark](http://birdtownstrength.com/wp-content/uploads/2024/08/453783911_18451300696062194_7956077134048171240_n.jpg)
![One more sleep until the annual Birdtown Strength Bike to the Ballpark! ๐ฒ โพ๏ธ
Want to get in a workout before hand? Meet us at the gym at 10am for Community WOD! No Sunday open gym this week.
First stop on the bike to the ballpark trail is the Winking Lizard Lakewood 11:30am and leaving at noon. Such a fun day! So excited. Donโt forget to tag us in your posts and stories ๐
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #BikeToTheBallPark](http://birdtownstrength.com/wp-content/uploads/2024/08/453414908_18450707881062194_5470796567310203892_n.jpg)
![โจMini SWEATโจJump in now! Inquire for details by emailing Tricia@birdtownstrength.com
5 weeks left in this beginner friendly program. Tuesdays & Thursdays at 8:30am running through September 5th. This program is primarily body weight focused with some common tools like kettlebells, dumbbells and medicine balls.
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #SWEAT](http://birdtownstrength.com/wp-content/uploads/2024/07/453383138_18450148732062194_5021768481144291018_n.jpg)
![Dominicโs first rope climb! Congrats Dominic! ๐
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio](http://birdtownstrength.com/wp-content/uploads/2012/10/453217046_18450014686062194_3086309861727939447_n.jpg)
![Happy Birthday to Coach Tricia! Tricia is so dedicated to BTS and its athletes and we cannot thank her enough for co-opening the gym so many years ago. You inspire us all with your adventures that prove that functional fitness works! We hope your special day is full of lots of puppy cuddles and fitness (or relaxing if thatโs the vibe of your birthday this year). Love you and see you at the gym soon!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #BirdtownBirthday](http://birdtownstrength.com/wp-content/uploads/2014/11/452932669_18449062819062194_7166746998164607012_n.jpg)
![BTS Bike to the Ball Park is Sunday August 4th โพ๏ธ ๐๐ข๐ ๐ง ๐ฎ๐ฉ ๐๐๐๐๐ฅ๐ข๐ง๐ ๐ข๐ฌ ๐๐ฎ๐ง๐๐๐ฒ ๐๐ฎ๐ฅ๐ฒ ๐๐๐ญ๐ก!
This annual event is an athlete favorite. We all meet at Winking Lizard Lakewood and ride our bikes as a group (stopping a few places along the way) to Progressive Field to see the Guardiansโs play. Donโt have a bike, just meet us at the game!
Sign up by Sunday July 28th. Sign up on the sheet at the front desk.
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #BikeToTheBallpark](http://birdtownstrength.com/wp-content/uploads/2024/07/452712463_18448675726062194_1767723331823026578_n.jpg)
![Our first Community WOD of 2024 was a success ๐ฅ Lets have an amazing week and run it back this upcoming Sunday ๐ช
Our Sunday at 10am Community Workout is a free class for new and current athletes. Come on in and see what our gym is all about!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #Community #WOD](http://birdtownstrength.com/wp-content/uploads/2016/10/452223010_18448418392062194_2203849064103651749_n.jpg)
![The quickest way to succeed is to start now and learn as you go. You canโt learn to drive in a parked car.
We want to help you succeed safely. Reach out if youโre interested in our gym. We hope to see you at a workout soon ๐ฅโค๏ธ
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio](http://birdtownstrength.com/wp-content/uploads/2012/10/452255728_18447865678062194_3680281561011973494_n.jpg)
Workout of the Day
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08/11/2024 Sunday’s Workout
WARMUP AMRAP x 10 MINUTES*5 Cal Cardio Choice10 Alt. Long Step Back Lunges โ 10 Alt. Box Step-Ups5 Plank to Pikes โ 5 Up-Downs w/ Jump10 Bootstrapper Squats โ 10… Continue reading
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