New Year’s Eve Bash

Announcements

Happy New Year’s EVE
10am class only!

Alamo Ranch Fit Club – Functional Fitness


New Year’s Eve Bash (Time)

31 Sumo Deadlift High pull (75/55)

31 Ab mat sit-ups

31 Pull-ups

31 Push-press

31 Burpees

31 Knees to elbow

31m Ski Erg

31 Wall balls (20/14)

31 KBS (53/35)

31 Lunges

31 Box Jumps

31 Jump Rope (31 DU/93 singles)

ARFC 12.30.19

Announcements

Holiday Schedule:
New Year’s Eve (12/31) – 10am class only
New Year’s Day (1/1) – Closed

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

300 (Time)

10 Rounds

10 Cal Bike

10 Cal SKi

10 Cal Row
*Repeat workout. If you’ve done this before, try and beat your time!

Happy Graduation Coach Marika!

Announcements

Holiday Schedule:
New Year’s Eve (12/31) – 10am class only
New Year’s Day (1/1) – Closed

Alamo Ranch Fit Club – Functional Fitness


Graduation (Time)

12 rounds for time with a partner, one works one rests

11 power clean (155/115)

60 wall balls (20/14)

*Every 5 minutes (including minute 0, complete 19 calories on the assault bike).

11 = years to complete nursing program

132 power cleans total = credit hours in nursing classes

5 = semesters of nursing school

19= number of nursing courses taken

60= 60k in costs for nursing program tuition

ARFC 12.27.19

Announcements

Holiday Schedule:
New Year’s Eve (12/31) – 10am class only
New Year’s Day (1/1) – Closed

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

Cordova (AMRAP – Rounds and Reps)

Best wishes on your next adventure!

21 min AMRAP

7 Burpees

7 Pull-ups

7 Box Jumps

7 KBS

7 Goblet Squats

7 KB Power Snatch

7 T2B

Rest 2 minutes and 10 seconds then

Cordova #2 (Time)

2100m Row

The Day After Christmas #squadWOD

Announcements

10 am class only!

Alamo Ranch Fit Club – Functional Fitness

Day After Christmas Massacre (AMRAP – Rounds and Reps)

With A Partner. One Works, One Rest.

5 AMRAP

7 Thrusters 95/65

7 Pull-ups

-5 min REST-

5 AMRAP

5 DL 205/155

5 HSPU

-5 min REST-

5 AMRAP

5 Power Cleans 105/75

25 DU

-5 min REST-

5 AMRAP

10 Cal Row

5 Synchro Burpees

-5 min REST-

5 AMRAP

7 Box Jumps

7 T2B

Merry Christmas Eve Eve

Announcements

No official class times today but come in when you can to complete the HERO workout “Chad.” Settle in, this is a long one. Don’t forget to sign-in on the board and enter your time when you are done. We suggest using a watch timer or your phone. The gym doors will be open 7am-7pm.

Alamo Ranch Fit Club – Functional Fitness

Chad (Time)

1000 box step-ups for time (20″)

If you have a weight vest wear it.

#squadWOD

Announcements

Holiday Schedule:
12/23 – no official class times but come in whenever to complete “Chad.”
12/24 & 12/25 – Closed
12/26 – 10am Class Only

Alamo Ranch Fit Club – Functional Fitness

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

10 Hang Squat Clean (75/55)

10 Box Jumps

10 GHD

10 OHS
One works, one runs 400m. Then switch.

*This is a repeat workout from December 2018

ARFC 12.20.19

Announcements

Holiday Schedule:
12/23 – no official class times but come in whenever to complete “Chad.”
12/24 & 12/25 – Closed
12/26 – 10am Class Only

Alamo Ranch Fit Club – Functional Fitness

Warm-up


Strength

Establish 1 RM

Front Squat (1×1)

Metcon

191211 (AMRAP – Rounds and Reps)

15 min AMRAP:

200m Run

3 Front Squats @ 70% of your 1 RM

5 Strict HSPU

ARFC 12.19.19

Announcements

Holiday Schedule:
12/23 – no official class times but come in whenever to complete “Chad.”
12/24 & 12/25 – Closed
12/26 – 10am Class Only

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

SUPERSET

Strict pull-up

2-2-2-2-2

GHD Hip extension

10-10-10-10-10

Metcon

191213 (Time)

FOR TIME

30 DB Thruster (50s/35s)

50 Wall Ball (20/14)

150 Double Unders

ARFC 12.18.19

Announcements

Holiday Schedule:
12/23 – no official class times but come in whenever to complete “Chad.”
12/24 & 12/25 – Closed
12/26 – 10am Class Only

Alamo Ranch Fit Club – Functional Fitness

Warm-up


Strength

Establish 1 RM

Split Jerk (1×1)

Metcon

191210 (Time)

5 Rounds For Time:

6 Devils Press (50/35)

15 Burpees
17 min CAP