Let it all hang out..

Williamstown Session Times for Friday and Saturday

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

"Spasm - ADV"

10 Rds

100ft Shuttle Sprint

7 Burpees

100ft Shuttle Sprint

10 KB Swings 1.5/1pd

FIRE-BREATHER

"Spasm"

10 Rds

100ft Shuttle Sprint

7 Burpees

100ft Shuttle Sprint

7 KB Swings 2/1.5 pd

Supplemental Training:

Focus/Goals Work

Post time and thoughts to comments.

Training Notes:

This is an AEROBIC workout.  Be sure to pace accordingly.