Williamstown Session Times for Thursday, Friday and Saturday
Thursday 9:30am and 4:30
Friday 6:30am, 9:30am and 5:30
Saturday 8:30am only
Williamtown and EHT will both be closed on
Monday, May 28th for Memorial Day!
Wodify
We are test-running a virtual whiteboard program to track your performances called 'Wodify' (workout times, lifts, etc.). This is a program that will allow you to keep track of all of your workout information (results, comments, nutrition, etc) each day online along with becoming a bigger part of the Off The Grid/OTG Community. The integration of Williamstown's program will be up shortly.
This program will allow you to see everyone's results throughout day for the current workout as they happen, as well as, give you the ability to easily search previous workouts, lifts, etc. to track your PR's.
The 30 Day - 5 x Abmat Challenge
A 30 Day Challenge of Core Strength and Mental Endurance.
What:
A 30 Day Challenge that consists of completing 5 Abmat Sit Ups on day 1, 10 Abmat Sit Ups on Day 2, 15 Abmat Sit Ups on Day 3, etc until you are completing 150 Abmat Sit Ups on the last day (Day 30). It is 5 x the day. You may sign up after June 1st but will have to make up the missed reps from the days previous to you signing up.
If you miss a day, you can make those reps up the next day. Missing a day in this Challenge will really penalize you. Your recipe for success should be for you to stay consistent with your efforts and set a specific time each day to complete your required reps for that day.
When:
Starts Friday, June 1st and Ends Saturday, June 30th
Why/Purpose:
Create an external focus for training outside of the gym. Develop better endurance for both the hip flexors and abdominals and a stronger core for better stability in all functional movements.
Where:
At the gym, at your house, work, where ever you can lay down and do abmat sit ups.
Cost:
Registration is FREE! A Completion T-Shirt and having developed the Core Strength and Mental Endurance to complete a Challenge of this nature are your rewards.
What are you waiting for?! Sign Up today in each gym on our Sign-Up sheet! Make that one of your goals for June - To complete the Abmat Challenge!
ADVANCED
Training:
"48 - ADV"
12 Min/AMRAP
4 Thrusters 115/75
8 Burpees
FIRE-BREATHER
Training:
"48"
12 Min/AMRAP
4 Squat Clean Thrusters 155/105
8 Burpees
(Last completed 12/10/10)
Supplemental Training:
Focus/Goals Work
Post rounds and thoughts to comments.
Training Notes:
Thruster/Squat Clean Thruster - Modify the load to achieve a steady output over the 12 min.
Posts
1 comment:
I would suggest getting started with this place 1st and then development because you feel ones energy construct. You'll will see a big difference in the way ones clothes tend to be installing all-around ones waistline. Progress for the additional core workout when you're ready.
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