09/19/2021 Sunday Workout
by jillian
WARMUP
3 SETS ON AN 8:00 RUNNING CLOCK…
10 Scap Pull-Ups
20 Bent Over Rows (Light DBs or Bands)
30 Single Unders (Switch to Double Unders on Set 3)
SKILL
3 SETS
10 Perfect Chin-Ups
1:30 EZ Cardio**
**Athlete Choice on Cardio. Nasal Breathing Only.
-Rest :30 b/t Sets-
(No Measure)
WORKOUT
FOR TIME
55-65-75-65-55
Double Unders
20-15-10-15-20
Chest to Bar Pull-Ups
(Score is Time)
Tweet
Share this page
BTS on Instagram
![Mixing it up in class is important! We do this by using different tools… like kettlebell! Variety keeps our workouts fun and effective. Can’t wait to see everyone in class!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio](http://birdtownstrength.com/wp-content/uploads/2024/08/460723140_18459847954062194_757910666651930469_n.jpg)
Mixing it up in class is important! We do this by using different tools… like kettlebell! Variety keeps our workouts fun and effective. Can’t wait to see everyone in class!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
3 days ago
![At BTS we often lift heavy weights! (Or at least as heavy as we can with good form) Lifting weights can be intimidating but it is SO IMPORTANT.
Some of the benefits of lifting heavy include:
•Building muscle
•Improving bone density
•Improving balance
•Reducing the risk of chronic conditions (and reducing symptoms)
•Improving cognitive function
•Positive mental health affects
So come lift with us!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #LiftHeavy](http://birdtownstrength.com/wp-content/uploads/2018/01/460163812_18459390322062194_1413044206607287957_n.jpg)
At BTS we often lift heavy weights! (Or at least as heavy as we can with good form) Lifting weights can be intimidating but it is SO IMPORTANT.
Some of the benefits of lifting heavy include:
•Building muscle
•Improving bone density
•Improving balance
•Reducing the risk of chronic conditions (and reducing symptoms)
•Improving cognitive function
•Positive mental health affects
So come lift with us!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #LiftHeavy
5 days ago
![You read that right. Want to come workout at Birdtown Strength for free? Come on by tomorrow (Sunday) at 10am! No sign up necessary and no experience needed.
A trained and certified coach will be taking you through an all levels workout that includes a warmup and movement review. See you then!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio](http://birdtownstrength.com/wp-content/uploads/2024/09/459576809_18458780452062194_7595832164995714665_n.jpg)
You read that right. Want to come workout at Birdtown Strength for free? Come on by tomorrow (Sunday) at 10am! No sign up necessary and no experience needed.
A trained and certified coach will be taking you through an all levels workout that includes a warmup and movement review. See you then!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
1 week ago
![Today Birdtown Strength is doing the Stand Tall tribute WOD in remembrance of the tragedy on September 11th, 2001.
The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row/run (2001 meters) and the 9 movements, each including 11 repetitions.
This workout will be challenging and it’s meant to do be. Today we honor all the heroes and all those lost. We will never forget what happened here.
𝐒𝐭𝐚𝐧𝐝 𝐓𝐚𝐥𝐥 - 𝐟𝐨𝐫 𝐭𝐢𝐦𝐞
2001m Row
-Into-
9 ROUNDS
11 Deadlifts (155/105)
11 Box Jumps (24/20)
11 Pull-Ups
-Into-
2001m Run
#BirdtownStrength #BirdtownStrong #BetterTogether #NeverForget](http://birdtownstrength.com/wp-content/uploads/2024/08/459132303_18458199928062194_8042171789347056141_n.jpg)
Today Birdtown Strength is doing the Stand Tall tribute WOD in remembrance of the tragedy on September 11th, 2001.
The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row/run (2001 meters) and the 9 movements, each including 11 repetitions.
This workout will be challenging and it’s meant to do be. Today we honor all the heroes and all those lost. We will never forget what happened here.
𝐒𝐭𝐚𝐧𝐝 𝐓𝐚𝐥𝐥 - 𝐟𝐨𝐫 𝐭𝐢𝐦𝐞
2001m Row
-Into-
9 ROUNDS
11 Deadlifts (155/105)
11 Box Jumps (24/20)
11 Pull-Ups
-Into-
2001m Run
#BirdtownStrength #BirdtownStrong #BetterTogether #NeverForget
2 weeks ago
![There’s nothing like the feeling of pushing your limits and reaching new goals. Remember, every rep counts and every drop of sweat is progress. Keep moving, stay motivated, and don’t forget to celebrate your wins along the way!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio](http://birdtownstrength.com/wp-content/uploads/2018/04/458977653_18458020051062194_7442708505063773047_n.jpg)
There’s nothing like the feeling of pushing your limits and reaching new goals. Remember, every rep counts and every drop of sweat is progress. Keep moving, stay motivated, and don’t forget to celebrate your wins along the way!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 weeks ago
![Somedays workouts aren’t about getting fit or building muscle. 𝑰𝒕’𝒔 𝒋𝒖𝒔𝒕 𝒕𝒉𝒆𝒓𝒂𝒑𝒚.
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio](http://birdtownstrength.com/wp-content/uploads/2018/03/458519098_18457395214062194_2709349855096137620_n.jpg)
Somedays workouts aren’t about getting fit or building muscle. 𝑰𝒕’𝒔 𝒋𝒖𝒔𝒕 𝒕𝒉𝒆𝒓𝒂𝒑𝒚.
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 weeks ago
![Happy Birthday Coach Spencer! When looking through photos for a picture of Spencer for this birthday post… I found this one. Although it is him from behind, note the cool socks and heavy weight (he’s a strong man). This photo is a great representation of Spencer. Hope you have a DOPE birthday Coach!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #BirdtownBirthday](http://birdtownstrength.com/wp-content/uploads/2024/08/458554536_18457011190062194_6343113760439106614_n.jpg)
Happy Birthday Coach Spencer! When looking through photos for a picture of Spencer for this birthday post… I found this one. Although it is him from behind, note the cool socks and heavy weight (he’s a strong man). This photo is a great representation of Spencer. Hope you have a DOPE birthday Coach!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #BirdtownBirthday
2 weeks ago
![Happy Labor Day! Your dedication and hard work are truly inspiring. Wishing you a Labor Day filled with pride in all that you’ve accomplished. On this day, remember that your hard work and perseverance make a difference.
No open gym or afternoon classes today. Normal schedule resumes tomorrow (Tuesday Sept. 3rd). We hope you enjoy the holiday and we can’t wait to see you in the gym soon!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #LaborDay #HolidaySchedule](http://birdtownstrength.com/wp-content/uploads/2024/08/458208227_18456448132062194_520751451206650689_n.jpg)
Happy Labor Day! Your dedication and hard work are truly inspiring. Wishing you a Labor Day filled with pride in all that you’ve accomplished. On this day, remember that your hard work and perseverance make a difference.
No open gym or afternoon classes today. Normal schedule resumes tomorrow (Tuesday Sept. 3rd). We hope you enjoy the holiday and we can’t wait to see you in the gym soon!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #LaborDay #HolidaySchedule
3 weeks ago
![Our SWEAT program with Kat has been extended through September 🎉 Feeling FOMO from not signing up earlier in the summer? Here’s your chance!
Program refresher: every Tues. & Thursday @8:30am in September; hour class; beginner friendly; body weight/dumb bell movements (no barbells or crazy gymnastics)
Email Tricia@birdtownstrength.com to inquire/sign up!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #SWEAT](http://birdtownstrength.com/wp-content/uploads/2014/06/457312108_18455817760062194_8973495836259832524_n.jpg)
Our SWEAT program with Kat has been extended through September 🎉 Feeling FOMO from not signing up earlier in the summer? Here’s your chance!
Program refresher: every Tues. & Thursday @8:30am in September; hour class; beginner friendly; body weight/dumb bell movements (no barbells or crazy gymnastics)
Email Tricia@birdtownstrength.com to inquire/sign up!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #SWEAT
3 weeks ago
Workout of the Day
-
09/29/2024 Sunday’s Workout
WARMUP LINE DRILLS (1x Each)Jog (Down + Back)Quad Stretch + Reach (Down)Alternating Single Leg RDL (Back)Lunge + Twist (Down)Side to Side Lunge (Back)Carioca (Down + Back)Side Shuffle (Down + Back)… Continue reading
Blog Archives
Get in Touch with BTS