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Strongtown Fitness

Schedule
Pricing
Member Resources
Challenge Series
New Members
Member Portal Login
Referral
Squat Program
Travel Workouts
Podcast
About
Personal Training
Start Here
Contact Us
Drop-in / Visitor
F.A.Q.
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Our Story
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Testimonials
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Blogs & Workouts

Sarah Gallagher
December 19, 2018
WOD, For Time

Thursday - 12/20/18

Sarah Gallagher
December 19, 2018
WOD, For Time
Thursday - 12/20/18

For Time:
30 Box Jumps (24/20 in)
15 Strict Pull-ups
24 Box Jumps (24/20 in)
12 Strict Pull-ups
18 Box Jumps (24/20 in)
9 Strict Pull-ups

12 minutes to Establish..
3 Rep Max Hang Power Clean

Tagged: Box Jumps, Strict Pull-up, Hang Power Clean

Comment
Sarah Gallagher
December 18, 2018
WOD, Tabata

Wednesday - 12/19/18

Sarah Gallagher
December 18, 2018
WOD, Tabata
Wednesday - 12/19/18

Back Squat
5-5-3-3-3-1-1-1-1

"Tabata" - Alternating between Movements
16 Rounds of 20" Work & 10" Rest

Sit-ups
Hollow Rock Roll (When hands and feet touch ground = 2 reps)

Tagged: Back Squat, Sit-ups, Hollow Rock Roll

Comment
Sarah Gallagher
December 17, 2018
WOD, For Time

Tuesday - 12/18/18

Sarah Gallagher
December 17, 2018
WOD, For Time
Tuesday - 12/18/18

Strict Press
5x3
Same Weight

21-15-9
For Time

Row (Calories)
Handstand Push-up

Tagged: Strict Press, Row (Calories), Handstand Push-up

Comment
Sarah Gallagher
December 16, 2018
WOD, AMRAP

Monday - 12/17/18

Sarah Gallagher
December 16, 2018
WOD, AMRAP
Monday - 12/17/18

10 Minute AMRAP:
15 Power Cleans (95/65 lbs)
30 Double Unders
15 Ubroken Wall-Ball (20/14 lbs)

Rest 5 Minutes

10 Minute AMRAP:

15 Power Snatch (75/55 lbs)
30 Unbroken Double Unders
15 Wall-Ball (20/14 lbs)

Tagged: Power Clean, Double Under, Wall Ball, Power Snatch

Comment
Sarah Gallagher
December 13, 2018
WOD, AMRAP

Friday - 12/14/18

Sarah Gallagher
December 13, 2018
WOD, AMRAP
Friday - 12/14/18

"The G"
20 Minute AMRAP:

5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Overhead Squats (95/65 lbs)

Tagged: Pull-ups, Push-up, Squat, Overhead Squats

Comment
Sarah Gallagher
December 12, 2018
WOD, EMOM

Thursday - 12/13/18

Sarah Gallagher
December 12, 2018
WOD, EMOM
Thursday - 12/13/18

Clean & Jerk
1-1-1

Every 2 Minutes x 10
5 Bar Facing Burpees
1 Rope Climb
1 Squat Clean & Jerk (AHAP)

Tagged: Clean & Jerk, Bar Facing Burpee, Rope Climbs, Squat Clean & Jerk

Comment
Sarah Gallagher
December 11, 2018
WOD, For Time

Wednesday - 12/12/18

Sarah Gallagher
December 11, 2018
WOD, For Time
Wednesday - 12/12/18

7 Rounds - For Time:
30 Double Unders
10 Front Rack Barbell Lunges (95/65 lbs)
10 Kettlebell Swings (24/16 kg)

Tagged: Double Under, Front Rack Barbell Lunge, Kettlebell Swings

Comment
Sarah Gallagher
December 10, 2018

Tuesday - 12/11/18

Sarah Gallagher
December 10, 2018
Tuesday - 12/11/18

Snatch Balance
5x2
Same Weight

3 Rounds - Max Reps at Each Station in 1 Minute
Single Arm Dumbbell Overhead Squat (50/35 lbs)
Single Arm Dumbbell Overhead Squat (50/35 lbs)
Row (Calories)
Sit-ups
Rest

Comment
Sarah Gallagher
December 9, 2018
WOD, Ladder

Monday - 12/10/18

Sarah Gallagher
December 9, 2018
WOD, Ladder
Monday - 12/10/18

Deadlift
5-5-5-5-5

8 Minute Ladder:
+2 Reps per Round

Sumo Deadlift High-Pull
Burpee Pull-up

Tagged: Deadlift, Sumo Deadlift High Pull, Burpee Pull-ups

Comment
Sarah Gallagher
December 6, 2018

Friday - 12/7/18

Sarah Gallagher
December 6, 2018
Friday - 12/7/18

EMOM: 10 Minutes
1 Hang Clean Pull
1 Hang Power Clean
1 Hang Squat Clean + 1 Split Jerk

3 Rounds
25/20 Cal Row
120' Farmers Carry (50/35 lbs)
30 Wall-Ball (20/14 lbs)

Tagged: Hang Clean Pull, Hang Power Clean, Hang Squat Clean, Row (Calories), Farmer Carry, Wall Ball

Comment
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