WARMUP
1 PREP ROUND* (COACH LED)
10-12 Supinated Band Pull Aparts
10-12 Banded Upright Rows
10-12 Overhead Band Pull-Aparts
6/6 Crossbody Band Pull-Aparts
10-12 Straight Arm Banded Push-Downs
*Use a light-moderate band tension.
Into…
AMRAP x 6 MINUTES
40 Single Unders*
10/8 Cal Row
8 Ring Rows
6 Scap Pull-Ups
*At 3:00 option to switch to 25 Double Unders.
SKILL
1.) EMOM x 5 MINUTES*
2 Bottom to Half Strict Pull-Up
+
2 Top to Half Strict Pull-Up
+
1 Strict Pull-Up
*Band Optional.
-Short Rest b/t P1 & P2-
2.) EMOM x 5 MINUTES
1 Kip Swing
+
1 Chest to Bar or Pull-Up
+
1 Kip Swing
(No Measure)
WORKOUT
FOR TIME
125 Double Unders
Into…
10-20-30-20-10
Cal Row*
Chest to Bars
Into…
125 Double Unders
*Alt. Cals: 8-15-25-15-8
(Score is Time)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 18 MINUTES
200 Double Unders
100 Cal Row
50 Chest to Bar Pull-Ups
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
1:00/1:00 Lacrosse Ball Bottom Foot Smash
10 Banded Ws
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-
(No Measure)
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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!
•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 days 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
5 days 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
7 days ago
Another great Halloween at the gym. Thanks everyone who showed up and who dressed up. Hope you enjoyed the “Trick or Treat” workout. It felt more like a trick 😂
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #TrickOrTreat #BTSHalloween #BirdtownHalloween
1 week ago
𝗛𝗮𝗹𝗹𝗼𝘄𝗲𝗲𝗻 𝗶𝘀 𝗧𝗵𝘂𝗿𝘀𝗱𝗮𝘆! 𝗕𝗧𝗦 𝗵𝗮𝘀 𝗮 𝘀𝗽𝗲𝗰𝗶𝗮𝗹 “𝗧𝗿𝗶𝗰𝗸 𝗼𝗿 𝗧𝗿𝗲𝗮𝘁” 𝗪𝗢𝗗 𝗽𝗹𝗮𝗻𝗻𝗲𝗱. 𝗙𝗲𝗲𝗹 𝗳𝗿𝗲𝗲 𝘁𝗼 𝗰𝗼𝗺𝗲 𝗱𝗿𝗲𝘀𝘀𝗲𝗱 𝘂𝗽 𝘁𝗼 𝗰𝗹𝗮𝘀𝘀. 𝗜𝘁’𝘀 𝗴𝗼𝗶𝗻𝗴 𝘁𝗼 𝗯𝗲 𝗮 𝘀𝗰𝗮𝗿𝘆 𝗴𝗼𝗼𝗱 𝘁𝗶𝗺𝗲 🎃
Enjoy these photos from Birdtown Halloween past 💕
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 weeks ago
The workouts that 𝒃𝒓𝒆𝒂𝒌 you are often the workouts that 𝒎𝒂𝒌𝒆 you.
Some days you might really struggle with a workout… but as long as you are staying safe, those workouts can be great for you. You can do hard things!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 weeks ago
Busy schedule? Great news! Birdtown Strength Gym has classes throughout the day so you can choose a time to workout that is best for you.
We offer classes…
•in the morning: weekdays 5am, 6am, 7am
•in the evening: weekdays 4pm, 5:30pm, 7pm*
•midday: weekday open gyms at 12pm (noon)**
•on Saturday: 7:30am; 9am; 10:30am
•on Sunday: free community WOD 10am; open gym 9am-11am
*No 7pm classes on Fridays
*No noon open gym on Thursdays
Each class is an hour and the workout changes every day! Come workout with us. We’d love to have you! Please email tricia@birdtownstrength.com for more info
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
3 weeks ago
Look at these women go! Have you ever done a partner WOD? They are so fun! You can sometimes get more rest because of the ‘you go I go’, like you see here, but it also pushes you to be better for your workout buddy.
BTS has partner workouts a few times a month. Don’t have a partner? We will find you one. It’s okay if you’re not in the mood for partner WOD. There’s always a solo option too.
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
3 weeks ago
Here at Birdtown Strength Gym we are big Cleveland Guardians baseball fans! We have our annual bike to the ballpark (this year’s pictured) and many of our athletes are diehard fans. We know some of our community members will be in attendance for the games and many more will be watching. Have a fun and safe time out there everyone! Let’s go Guardians!! ⚾️
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #TheLand
3 weeks ago