WARMUP
EMOM x 9 MINUTES
MIN 1 – :40 Bike (Light→Light-Mod→Mod)
MIN 2 – :40 Banded Good Morning
MIN 3 – :40 Deadbug
Into…
1 ROUND*
1:00 Mod-Hard Bike Pace
*This is a test round to have a target goal to aim for in the workout. Perform without looking at the screen, find a Mod-Hard pace where breathing is labored but not a sprint.
STRENGTH
Deadlift for load:
3×5
Deadlifts (1111)
*Keep weight Light across all sets. This is a Deload Week.
(Score is Weight)
Week 5 of 5 Tempo
WORKOUT
EMOM x 15 MINUTES
MIN 1 & 2 – Max Cal Bike
MIN 3 – 7 ‘Library’ Deadlifts (Athlete Choice, Heavy)
(Score is Total Cals)
OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 – :50 Nasal Breathing EZ Bike
MIN 2 – :25/:25 Single Leg Glute Bridge-Up
MIN 3 – :50 Cat/Cow
(No Measure)
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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
𝑨𝒇𝒕𝒆𝒓 𝒂 𝒘𝒐𝒓𝒌𝒐𝒖𝒕 𝒅𝒐 𝒚𝒐𝒖 𝒆𝒗𝒆𝒓 𝒔𝒂𝒚 “𝑰’𝒍𝒍 𝒋𝒖𝒔𝒕 𝒔𝒕𝒓𝒆𝒕𝒄𝒉 𝒘𝒉𝒆𝒏 𝑰 𝒈𝒆𝒕 𝒉𝒐𝒎𝒆” 𝒂𝒏𝒅 𝒕𝒉𝒆𝒏 𝒆𝒏𝒅 𝒖𝒑 𝒏𝒐𝒕 𝒔𝒕𝒓𝒆𝒕𝒄𝒉𝒊𝒏𝒈 𝒂𝒕 𝒉𝒐𝒎𝒆 𝒂𝒏𝒅 𝒇𝒆𝒆𝒍𝒊𝒏𝒈 𝒆𝒙𝒕𝒓𝒆𝒎𝒆𝒍𝒚 𝒔𝒐𝒓𝒆 𝒕𝒉𝒆 𝒏𝒆𝒙𝒕 𝒅𝒂𝒚? 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
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
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
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
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
♂ 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
Question of the day: when’s your favorite time of the day to work out?
What ever your answer is, we got you covered!
•Morning classes ✔️
•Lunch time open gym ✔️
•Afternoon/evening classes ✔️
Come check us out! We’d love to have you.
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 weeks ago
“Small 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
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