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
![Somedays workouts arenβt about getting fit or building muscle. π°πβπ ππππ πππππππ.
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![Happy Birthday Coach Spencer! When looking through photos for a picture of Spencer for this birthday postβ¦ I found this one. Although it is him from behind, note the cool socks and heavy weight (heβs 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 Labor Day! Your dedication and hard work are truly inspiring. Wishing you a Labor Day filled with pride in all that youβve 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 canβt 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)
![Our SWEAT program with Kat has been extended through September π Feeling FOMO from not signing up earlier in the summer? Hereβs 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)
![Happy Birthday Coach Kat! We are so lucky to have you at Birdtown Strength Gym. You are an amazing athlete but more importantly, an amazing human. You continually inspire so many with your strength, dedication, and kindness. We hope you have a wonderful Birthday π
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #BirdtownBirthday](http://birdtownstrength.com/wp-content/uploads/2013/05/457264478_18455626471062194_8377303799885062944_n.jpg)
![The Sunday at 10am Community WOD (Workout Of the Day) is a free class for new and current athletes. All fitness levels are welcome. No sign up before hand is necessary. 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/2012/10/457370389_18455298130062194_9100234888262491685_n.jpg)
![Movement is medicine β€οΈ
Free community workout at 10am this Sunday. Hope to see you there!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio](http://birdtownstrength.com/wp-content/uploads/2014/11/456610133_18454524208062194_4322932420756695473_n.jpg)
![Do you have a Gym Bestie? Tag them below π
A gym bestie is someone you love working out with:
β’ you plan to go to the same class
β’ you workout next to them
β’ or you get super excited when they are in the same class with you
Donβt have a gym bestie yet? BTS will be happy to help you find one π
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio](http://birdtownstrength.com/wp-content/uploads/2012/10/456449766_18454167301062194_3677432909723901749_n.jpg)
![Has anyone else been struggling to find motivation to workout as of late? It might be the weather or the busy summer. Staying consistent with your routine is key. You might not have the best workout of your life every day but show up and bring a positive attitude. Working out with your friends at BTS is good for your soul and your body. Also remember that it is okay to scale!
See you in the gym soon!
Pictured: our Sunday at 10am Free Community WOD
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio](http://birdtownstrength.com/wp-content/uploads/2024/08/455817905_18453767062062194_1017857040487724075_n.jpg)
Workout of the Day
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09/15/2024 Sunday’s Workout
WARMUP 2 ROUNDS1:00 Cardio Choice5/5 Split Squats8 Scap Push-Ups + 8 Shoulder Taps:20 Tuck Hold Intoβ¦ 1-2 ROUNDS (Time Remaining)1:00 Cardio Choice10 Alt. Step-Ups10 Single DB Floor Press:20 Hollow Hold… Continue reading
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