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Archive for 2019

  • 08/04/2019 Sunday Workout

    Workout PART I & II I. FOR LOAD 15-12-9 Power Snatch -Hard Cap 10:00- *Sets must be performed unbroken. Increase Weight Every Set. Rest as needed b/t Sets. -Rest 5:00-… Continue reading

    / W.O.D.

  • 08/01/2019 Thursday Workout

    Warmup Workout EVERY 9:00 FOR 27:00… 1500m Row 25 Plate Ground to OH (45/35) Max Double Unders in Remaining Time After Party 3 SETS 15 DB Floor Press (Heavy) :45… Continue reading

    / W.O.D.

  • 07/28/2019 Sunday Workout

    “JACKIE” FOR TIME 1000m Row 50 Thrusters (45/35) 30 Pull-ups AFTER PARTY FOR QUALITY 2 SETS 20 Empty Barbell Curls* Max Chin Over Bar Hold or Max Top of Ring… Continue reading

    / W.O.D.

  • 07/21/2019 Sunday Workout

    WORKOUT “TRIPLE AMRAP” AMRAP x 5 MINUTES 5 KB Swing (53/35) 5 Wall Ball (20/14) 5 Up-Down 10 KB Swing 10 Wall Ball 5 Up-Down 15 KB Swing 15 Wall… Continue reading

    / W.O.D.

  • 07/20/2019 Saturday Workout

    WORKOUT ON A 25:00 RUNNING CLOCK… 25 Burpee Box Step-Over (24/20) 50 Cal Bike 100m Walking Lunge 200 Double Unders 200m KB Farmer Carry (70/53) Then… Max Cal Row in… Continue reading

    / W.O.D.

  • 07/14/2019 Sunday Workout

    Bike to ballpark! Workout FOR TIME 40-60-80-60-40 Plate Jumps* 10-20-40-20-10 Toes to Bar *Plate jumps are both feet of then on to plate. Fast footwork!

    / W.O.D.

  • 07/07/2019 Sunday Workout

    BENCHMARK WORKOUT “HELEN” 3 ROUNDS FOR TIME 400m Run 21 KB Swings (53/35) 12 Pull-ups AFTER PARTY “BEACH BODY ABS” 5 SETS :15 Max Russian Twist (25/15) :45 Knee Tucks… Continue reading

    / W.O.D.

  • 07/04/2019 Thursday Workout

    It’s Parade Day! Remember: no official BTCF classes, however a group is gathering for a 7:00am workout at Madison Park (across from the gym). HERO WORKOUT “LOREDO” 6 ROUNDS FOR… Continue reading

    / W.O.D.

  • 06/14/19 Monday

    Strength 5×5 back squat WOD 200m ROW 20/14 cal BIKE 12 strict pull-ups 4 RFT

    / W.O.D.

  • 06/30/2019 Sunday Workout

    WORKOUT FOR TIME 50 Burpees* into… 5 ROUNDS 12 DB Hang Power CleanΒ (50/35) 12 DB Suitcase BoxΒ Step-Over (24/20) into… 50 Burpees *Cap Burpees at 5:00 forΒ both Buy-In and Cash-Out. COOL… Continue reading

    / W.O.D.

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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 🀩 #BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
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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 🀩 #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
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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
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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
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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
birdtownstrength
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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
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
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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
birdtownstrength
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•
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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
birdtownstrength
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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
birdtownstrength
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•
Follow
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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