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11/10/2023 Friday’s Workout

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WARMUP

EMOM x 5 MINUTES (:40 ON/ :20 OFF)
MIN 1 – Arms + Body Rowing
MIN 2 – Full Slide Rowing (EZ Pace)
MIN 3 – FS Rowing @ 20-24 SPM
MIN 4 – FS Rowing @ 24-28 SPM
MIN 5 – FS Rowing @ 28+ SPM

Into…

2-3 ROUNDS (Time Permitting)
5 PVC Pass Thrus
5 PVC Scarecrow Snatches
10 Behind the Neck PVC Presses*
10 Piked Alt. Shoulder Taps
5 Push-Ups (Knees or Toes Optional)

*On 2nd RND complete 10 BTN PVC Push Press

EXTENDED WARMUP

EVERY 3:00 x 3 SETS
5-7 Pressing Options*
3-5 Hang Power Snatches**

-EZ Bike w/ Time Remaining-

*Pressing Options:
(Hand Release) Push-Ups
Pike Push-Ups
(Deficit) Strict Handstand Push-Ups
**Build to and slightly past workout weight.

(No Measure)

WORKOUT

AMRAP x 15 MINUTES
18/14 Cal Row
6 Hang Power Snatch (115/75)
12 Strict Handstand Push-Ups
6 Hang Power Snatch

(Score is Rounds + Reps)

OPTIONAL AFTER PARTY

2-3 SETS FOR QUALITY
:30 Child’s Pose
15 Banded Ws
:30 Cat/Cows

-Rest as Needed b/t Sets-

(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
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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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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
birdtownstrength
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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
View on Instagram |
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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•
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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
birdtownstrength
birdtownstrength
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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
birdtownstrength
•
Follow
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
View on Instagram |
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
birdtownstrength
•
Follow
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
View on Instagram |
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
birdtownstrength
•
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
 

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