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Tuesday – 3/29

A little bit of gymnastics work for you guys to start off today. Don't just go through the motions with this stuff, use the time to work on things you might not be good at and improve on them. If you are a person that knows your kip is a little shaky pay extra attention to that today. Note that there is an alternate option for anyone who wants to start working on muscle ups. There is no prerequisite for this, just a desire to start learning the basics of how to perform a ring muscle up. The hip pull

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Monday – 3/28

Well the Open is over and we all survived, great job everyone! Lets get back into the groove of things and get ready for summer! Don't forget, this Saturday we are having our first TPF Spring Family Fling.  Bring your family and your favorite dish to share. We will be hanging out (hopefully outside) at the gym from noon until whenever we decide to go home       A.) EMOM 20 min Even: 17/12 Calorie Row Odd: 3 Back Squat @ 50-60% 1RM *If you are confident with coming off the floor you may do so and put the

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We all knew thrusters were coming!! In case you don't remember, this Open workout is repeat of two years ago. Not only that, we did this the very first day TPF was open! Use today as a gauge to see how far your fitness has come in just a couple short months. Go hard and give this workout everything you've got.   A.) Every 90 seconds for 8 sets: 1 Hang Power Clean + 1 Power Clean (floor) + 1 Push Jerk B.) 16.5/14.5 *compare to 1/5/16 - http://towpathfitness.com/2016/01/03/010516/ 21-18-15-12-9-6-3 Thrusters (96/65 | 65/45) Bar Facing Burpee Cash Out: 2

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Wednesday – 3/23

If you are fried from the past two days DO NOT stress weight today if either the strength or conditioning. Use the OHS to get some loading in and keep good tight positioning on the way down and up. Just like last week your kips should be tight and quick, focus on good gymnastic positioning. Again, don't stress too much on the weight for today. If you are feeling alright my all means go heavy but if the last two days have you feeling miserable take a little weight off the bar and just keep moving. If you don't have

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Tuesday – 3/22

Well done on 16.4 everyone. Go with power snatches today if your legs are a little fried from yesterday's workout. If you are feeling good get under that bar and squat snatch. The workout today should be a good test of how hard you can push yourself. Sub 10 is going to be a great score but try not to think of it as an every minute kind of workout. Your cash out has a little bit of everything in it. Stay on the lighter side with the presses and make sure you are really extending through the bar at

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Monday – 3/21

Last week of the Open everyone! If you didn't get a chance to do 16.4 Friday or on Sunday at open gym you will have the option of doing it for todays class workout. If you already did 16.4 and you think you can get a better score, go for it. If none of that suits you there is a fun barbell workout on hand for you to do! Whatever you do, get after it hard and make Monday a great day at the gym! Spring is here so get those running shoes ready! A.) Back Squat: 3 x 5

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Friday – 3/18

A.) Back squat: 5 reps every 2 minutes a for 7 sets. 65-75% B.) 16.4 ---or--- 13min AMRAP Increasing ladder (3,3,6,6,9,9..) Thruster (95/65)(65/35) Pull up - sub ring rows *20 double unders after each set of pull ups **score total reps completed.

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Wednesday – 3/16

A.) Dead Lift: 5RM for the day B.) 4 rounds: 400m run/500m row 20 Box Jumps (24/20) 10 Dead Lifts (275/185)(225/155)(165/105) *15-20 minute goal Cashout: 3 x 20 flutter kicks (4 count) 3 x 5-10 ring dips 3 x 5-10 kip swings on rings

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