Warm Up – doesn’t have to be flashy to be effective, but you should be working hard and pushing your limits on OHS depth and really stretching with the shoulder pass through.
15 OHS
15 Burpees
Shoulder Pass Throughs
15 OHS
15 Burpees
400m Run
Strength Cycle Week 1
Press
WOD
5 rnds of Cindy (5 pullups, 10 push ups, 15 squats)
400m run
30 min AMRAP
** score is the total number of rounds of Cindy
This WOD should be intense – Have a Plan. Β Push intensity over each of the 5 rounds of Cindy and use the 400m as active rest / recovery (I didn’t say slow). Β If your form suffers on any movement, you need to leave your ego aside and scale the remainder of the work. Proper form always trumps speed.
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Birdtown Strength is so much more than your normal workout class. Our community is top notch. Everyday we bring the energy and the fun π€©
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 days ago
π¨ππππ π πππππππ π
π πππ ππππ πππ βπ°βππ ππππ πππππππ ππππ π° πππ ππππβ πππ
ππππ πππ
ππ πππ ππππππππππ ππ ππππ πππ
πππππππ πππππππππ ππππ πππ ππππ π
ππ? Weβve all been there. Letβs all make a pact to actually stretch while we are at the gym.
You make time for your workout⦠make sure to make time for your recovery too!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
4 days ago
Whatβs holding you back from meeting your fitness goals? Weβd love to talk to you about it!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
6 days ago
Free community workout every Sunday at 10am. No registration required.
If itβs 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. Canβt wait to workout with you!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
1 week ago
Ever wonder what the vibe for open gym is? The picture sums it up. Amanda is doing todayβs 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
2 weeks ago
Veterans Day is a day to reflect upon the heroism of those who died in our countryβs service. This yearβs Veteranβs 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 Chadβs life and legacy, and to raise awareness for suicide prevention.
For time:
1,000 weighted step-ups
β 35-lb ruck, 20-inch box
β 45-lb ruck, 20-inch box
Todayβs 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 todayβs effort.
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 weeks ago
Question of the day: whenβs your favorite time of the day to work out?
What ever your answer is, we got you covered!
β’Morning classes βοΈ
β’Lunch time open gym βοΈ
β’Afternoon/evening classes βοΈ
Come check us out! Weβd love to have you.
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 weeks ago
βSmall disciplines repeated with consistency every day lead to great achievements gained slowly over timeβ -John C. Maxwell
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
3 weeks ago
Another great Community WOD today! Feeling FOMO? Come next week! Free community workout every Sunday at 10am. No registration required.
If itβs 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. Canβt wait to workout with you!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
3 weeks ago