Home / 2015 / November

  • 113015 Monday WOD

    Strength Benchpress, wk 3 close out with 20 empty bar bench press (with perfect form) WOD 3RFT 500m ROW 12 Hang Power Clean (175/125*) 50 DU *these HPC are meant… Continue reading

  • 112515 Wednesday WOD

    Press week 2 6 x 70% 6 x 80% 6 x 85% 10 x Split Jerks 85% all should be able to be taken from the floor…you can do it!… Continue reading

  • 11/23/2015 Monday Workout

    Warmup Mini-WOD 2 x 500m Row Sprints – Record Both Times – Share Rower w/ Partner (alt. work/rest) Workout 10-9-8-7-6-5-4-3-2-1 Power Cleans (135/95) Toes to Bar Burpees Over Bar After… Continue reading

  • 11/20/2015 Friday Workout

    Happy 30th Birthday Amanda! Enjoy your day – and birthday workout! Warmup Strength Wendler Volume Week 1 Press 8 x 65% ofΒ WM 8 x 75% 8 x 80% 10 Split… Continue reading

  • 11/18/15 wednesday workout

    Warmup Strength Week 1 Bench Press 8 x 65% of WM 8 x 75% 8 x 80% Partner Workout 50 Burpees 50 Box Jumps (24/20) 50 Pull-ups 500m Row x… Continue reading

  • 11/17/2015 Tuesday Workout

    Warmup Strength 10min EMOM Workout 5 Muscle-ups (Scaling 10 Dips) 10 Overhead Squats (115/75) 15 Toes to bar 20 GHD Sit-ups (alt.Β V-sits) x 5 RFT

  • 111615 Monday WOD

    SQUAT wk 6, day 1 WOD Partner WOD 3RFT 10 Ground to Overhead 95/65 250 row

  • 111415 Saturday WOD

    Skill Burgener warmup WOD 12min AMRAP 3 snatches (135/105) 6 clean and jerks 9 chest-to-bar pull-ups 54 double-unders (scale = 54 singles)

  • 111315 Friday WOD

    Oooooo….It’s Friday the 13th! WOD 8min AMRAP 8 Thrusters 12 Pushups SQUATΒ  6 sets 3 FS / 6 BS @ 94% of 85% After Party 3min Airdyne for Max Calories

  • 111215 Thursday WOD

    Skill Healthy Shoulders 100 Banded Tricep Ext 4min Total Plank WOD Max Bdywt Bench Press (or scale to 3-5 reps) 25 WallBalls (20/14, 10’/9′, unbroken) x 5 Rds NOT FOR… Continue reading

 

BTS on Instagram

Birdtown Strength is so much more than your normal workout class. Our community is top notch. Everyday we bring the energy and the fun 🀩 

#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
Birdtown Strength is so much more than your normal workout class. Our community is top notch. Everyday we bring the energy and the fun 🀩 #BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 days ago
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1/9
𝑨𝒇𝒕𝒆𝒓 𝒂 π’˜π’π’“π’Œπ’π’–π’• 𝒅𝒐 π’šπ’π’– 𝒆𝒗𝒆𝒓 π’”π’‚π’š β€œπ‘°β€™π’π’ 𝒋𝒖𝒔𝒕 𝒔𝒕𝒓𝒆𝒕𝒄𝒉 π’˜π’‰π’†π’ 𝑰 π’ˆπ’†π’• π’‰π’π’Žπ’†β€ 𝒂𝒏𝒅 𝒕𝒉𝒆𝒏 𝒆𝒏𝒅 𝒖𝒑 𝒏𝒐𝒕 π’”π’•π’“π’†π’•π’„π’‰π’Šπ’π’ˆ 𝒂𝒕 π’‰π’π’Žπ’† 𝒂𝒏𝒅 π’‡π’†π’†π’π’Šπ’π’ˆ π’†π’™π’•π’“π’†π’Žπ’†π’π’š 𝒔𝒐𝒓𝒆 𝒕𝒉𝒆 𝒏𝒆𝒙𝒕 π’…π’‚π’š? We’ve all been there. Let’s 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
𝑨𝒇𝒕𝒆𝒓 𝒂 π’˜π’π’“π’Œπ’π’–π’• 𝒅𝒐 π’šπ’π’– 𝒆𝒗𝒆𝒓 π’”π’‚π’š β€œπ‘°β€™π’π’ 𝒋𝒖𝒔𝒕 𝒔𝒕𝒓𝒆𝒕𝒄𝒉 π’˜π’‰π’†π’ 𝑰 π’ˆπ’†π’• π’‰π’π’Žπ’†β€ 𝒂𝒏𝒅 𝒕𝒉𝒆𝒏 𝒆𝒏𝒅 𝒖𝒑 𝒏𝒐𝒕 π’”π’•π’“π’†π’•π’„π’‰π’Šπ’π’ˆ 𝒂𝒕 π’‰π’π’Žπ’† 𝒂𝒏𝒅 π’‡π’†π’†π’π’Šπ’π’ˆ π’†π’™π’•π’“π’†π’Žπ’†π’π’š 𝒔𝒐𝒓𝒆 𝒕𝒉𝒆 𝒏𝒆𝒙𝒕 π’…π’‚π’š? We’ve all been there. Let’s 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
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2/9
What’s holding you back from meeting your fitness goals? We’d love to talk to you about it! 

#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
What’s holding you back from meeting your fitness goals? We’d love to talk to you about it! #BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
6 days ago
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3/9
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
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
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4/9
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
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
2 weeks ago
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5/9
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
β™‚ 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
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 β™‚ 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
2 weeks ago
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6/9
Question of the day: when’s your favorite time of the day to work out?

What ever your answer is, we got you covered! 
β€’Morning classes βœ”οΈ
β€’Lunch time open gym βœ”οΈ
β€’Afternoon/evening classes βœ”οΈ

Come check us out! We’d love to have you.

#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
Question of the day: when’s your favorite time of the day to work out? What ever your answer is, we got you covered! β€’Morning classes βœ”οΈ β€’Lunch time open gym βœ”οΈ β€’Afternoon/evening classes βœ”οΈ Come check us out! We’d love to have you. #BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 weeks ago
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7/9
β€œSmall 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
β€œSmall 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
3 weeks ago
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8/9
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
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
3 weeks ago
View on Instagram |
9/9
 

Workout of the Day

  • 11/24/2024 Sunday Workout

    WARMUPTABATA (8 ROUNDS – :20 WORK / :10 REST)MVMT 1 – Hollow Hold/RocksMVMT 2 – Superman Hold/Rocks Into… 3 ROUNDS250/200m Row10 Alt. Samson Lunges (Alternative Option: Alt. Groiners)5/5 SA Ring… Continue reading

     
 

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