“Give thanks EVERYDAY”

We take this day to stop and give thanks but here at Ohana we feel as though everyday should start with thankfulness and gratitude. Moving forward lets all strive to make things better, whether that be our bodies and or our minds.

Thankful for these two lovely ladies!

Thankful for these two lovely ladies!

Caitlin, Taylor and I are thankful for all of our members here at Ohana. On this day we are reminded to give thanks to you for entrusting us with your health and wellness needs. A task we hold very high!!! So we will raise our glass to you this day, may your day be filled with happiness, kindness, family and friends, and of course lots of delicious foods!!

***REMINDER***
Open gym tomorrow from 3-6:30pm so come on in and work those weaknesses as you are full to the brim with your carbs!!!!

Look out for the date for the Holiday party next month!

Look out for the date for the Holiday party next month!

“Drive it Home”

Strength
5 min to find your 75% back squat
Then… 5min
-max reps @75% or 20 reps

WOD
10 min EMOM
-1st minute run 100m and 15 sit ups
-2nd minute 10 dead lifts (225#,135#) and 20 double under (sub 20 singles with a jump as if you were going to double)

love!!!!!

“Them Holidaze”

Strength (10 min)
5×5
-behind the neck push jerk

WOD
4 min AMRAP
-5 strict pull up
-7 shoulder to overhead (135#,95#)
*4 min rest
4 min AMRAP
-5 kipping pull ups
-7 power cleans (same bar)
*4 min rest
4 min AMRAP
-5 butterfly pull ups
-7 clean and jerk (same bar)

*If you only have strict pull ups you will stay with those or start with jumping pull ups first then go into strict in a later round. If you have kipping but not butterfly then you will start with strict then kipping for the last two rounds.

Shout out to them early risers!!!!

Shout out to them early risers!!!!

 

“Thankfulness”

Hey Ohana we hope to see you all at the Thankfulness party here at the box. 3:30-9:00pm  and it will be full of food, good people, face painting, brick oven pizzas, BBQ, potluck dishes, Corn Hole (custom board), kids movie, viewing of “Fed Up”, Central Nervous System discussion, up comping events and info on your gym.

Game on!!!!

Game on!!!! Thanks Central Coast Cornhole

Hope to see you all and bring the family. $5 donation please.

WOD
18 min AMRAP
-20 push ups
-200m run
*every 4th minute execute
-20 pull ups

Then…

Strength
7 mins to establish
-2rep max deadlift

“Get tall, before you get small”

Hey Ohana we hope to see you all at the Thankfulness party here at the box tomorrow the 23rd @ 3:30-9:00pm  and it will be full of food, good people, face painting, brick oven pizzas, BBQ, potluck dishes, Corn Hole (custom board), kids movie, viewing of “Fed Up”, Central Nervous System discussion, up comping events and info on your gym, plus prizes to our Costume Contest Winners Morgan Hurd and Brenda Kemp!

Hope to see you all at the party!!

Hope to see you all at the party!!

Strength/Technique (20min)
-snatch
*take this time to practice, those that are proficient let look for a 1RM
and or
-snatch complex (full power snatch, below the knee snatch, above the knee snatch)
*find that finish position

WOD
3 rounds
-15 overhead squats (65% of your 1RM snatch from above)
-12 box jumps (24″20″)
-9 toes to bar

Birds eye view of Lia in flight!!

Birds eye view of Lia in flight!!

“Strong through the weekend”

Strength/Technique (20min)
-clean (any form)
*use this time to practice your cleans and if proficient see below or go for 1RM
if proficient then…
-clean complex (power clean, 2x front squat, push jerk)

WOD
7 min AMRAP
-5 clean and jerk (135#,95#)
-3 burpee over bar
-1thruster (saem bar)

Jessica just stopping by to say hello;-)

Jessica just stopping by to say hello;-)

“Training Day”

Mobility WOD (15min)
-quads
-hip flexor

WOD
5 rounds (goal<20min)
-2 cycles of Bear Complex (115#,75#)
-200m run
-20 pull ups
*bear complex= power clean, front squat, push press, back squat, push press

Not so vertically challenged.

Not so vertically challenged.

“Counter Measures”

WOD
4 rounds (goal<12min)
-20 backward lunges (50#,35#) each hand *use dumbbell or kettle bell
-10 strict pull ups
-5 push jerk (165#,105#)

Skill
-rope climbs
*body weight grip
-handstand walks
*spotter off the wall

Oh Kale Yeah!!! Thanks @funning for the action shot!

Oh Kale Yeah!!! Thanks @funning for the action shot!

“No time”

Strength (15min)
6×3
-push press
60%,65%,70%,75%,80%,85%

WOD
15 min EMOM
-1st minute row 150m
-2nd minute 10 handstand push ups
-3rd minute 30 double unders (sub 50 singles)

Thanks @funning for capturing our athletes in motion!

Thanks @funning for capturing our athletes in motion!