Daily Workout

  • Stone cold

    Another awesome week in the books! Grab a partner and lets put in some work tomorrow!!

    22 July

    Community/Partner Workout

    3 rounds for time

    25 Stone to Shoulder

    150 Double Unders/450 Singles 

  • Friday is here!

    Thrusters and this heat makes for a tough combo but we all pushed through like it was 60 degrees outside! It's Friday tomorrow but that doesn't mean the grind doesn't stop!! Come ready to hit it hard! 

     21 July
     Skill/Strength 

     4 rounds not for time
     3 Rope climbs
     Rest 60 secs
     L-sit : Accumulate 45 secs
     Rest 60 secs 

     GPP
     EMOM for 18 min
     Min 1: 10 x Overhead Squats 115/75
     Min 2: 10 Burpees
     Min 3: KBS 55/35

  • The weekend is near

    Another awesome day in the land of AON!! Way to smash the daily goal you had for the total amount of wallballs!! You guys continue to amaze us with your hard work! 

     20 July

     Skill/Strength
     Every 2 min for 10 minutes
     2 x Back Squats 80-85%

     GPP
     10 Min Amrap
     5 Muscle Ups or 10 KBS 70/55
     10 Thrusters 135/95

  • An Oppurtunity

    Everyday we are given an opportunity to do something great, what have you done today and what will you do tomorrow??? On to hump day!!! 

     19 July 2017

     Skill/Strength
     Every 2 min for 10 min
     3 x Deadlift 80-85%

     GPP
     Every 90 seconds for 13.5 minutes
     8 Handstand Push-ups
     Rest 90 sec
     Then
     As Many reps as possible in 6 min
     Wallball Shots 20/14

  • Work Hard now

    Hey Family,

     Don't let the heat stop you from getting a good workout in!!! Lets start this week off strong and finish it strong as well. Also a reminder that the 830 class this week will be ran open gym style!   

     18 July
     Skill/Strength
     Every minute on the minute for 10 minutes (5 sets):
     Minute 1 - Shoulder Press, 2 reps at 80%
     Minute 2 - 40 Double Unders

     GPP
     "For max reps:
     1 minute of Pull-ups
     1 minute of Burpees
     1 minute of Toes-to-bar
     2 minutes of Pull-ups
     2 minutes of Burpees
     2 minutes of Toes-to-bar
     1 minute of Pull-ups
     1 minute of Burpees
     1 minute of Toes-to-bar"

  • The week isn't over

    Who said the week is over???? No way family, we still got one more day to grind so grab a partner a come kill it together on a Saturday! 

     15 July 2015

     Community/Partner Workout

     For time with a 10 min Cap
     100 Wallball Shots
     120 KBS swings 55/35
     100 Burpees 

     Rest 2 min 

     Then 5 min to find Heavy Power Clean

  • Getting Vertical

    We've been working on handstand pushups every week during our GPP cycle, and we can see it paying off big time!

    14 July

    Skill/Strength
    Every 2 minutes, for 6 minutes (3 sets):
    Deadlift, 3 reps at 95-97%

    GPP
    EMOM for 21 minutes:
    Minute 1 - 5 Thruster 135/95
    Minute 2 - 10 Chest-to-bar Pull-ups
    Minute 3 - 12 Burpees

  • Post Featured Image

    Member of the Month

    Everyone give this knockout a big congratulations for being our Member of the Month!  Mandi started at the gym very timid and shy. However, she has become so confident in her strength and her abilities, there is no stopping her in whatever she wants to accomplish. 

    Tell Us About Yourself:  I am a stay at home mom to 3 kids, Gavin, Kaylie and Dylan. I have a husband that I think I'll keep! Haha. I'm very shy at first, but once you get to know me, I won't shut up! 

    What has been your experience at ANSC:  My experience at ANSC has been amazing. When I started a year and a half ago with my best friend, I thought to myself "what in the heck did I get myself into?"

    My first week was extremely tough, but I am fortunate to have amazing coaches to help push me through every workout. The friends that I have made along the way have made the gym a positive atmosphere that me and my family enjoy being around. 

    What is your favorite moment or workout:  My favorite moment/workout would probably be this years Murph. I thought I was absolutely insane for even attempting to do the workout, but I ended up completing it and actually finishing in less than an hour! 

    What has been your most embarrassing moment:  I would have to say that my most embarrassing moment is a workout that consisted of about 300 air squats and I read the board wrong and thought we were supposed to rest a minute in between EACH set and come to find out after I completed the workout, we were only supposed rest after the 3rd set. No wonder I wasn't as whooped as every one else!

    Keep up the great work Mandi!!

  • Helen Aftermath

    This is the official aftermath of Helen!

    Every one did amazing on that killer grind!!

    12 July

    Skill/Strength
    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat, 2 reps @ 80-85%

    GPP
    Every 90 seconds, for 10.5 minutes (7 sets):
    10 Handstand Push-ups

    Rest 90 seconds, then...

    Complete as many rounds as possible in 8 minutes of:
    10 Overhead Squat 115/75
    10 Box Jumps, 24/20"

  • Nice Looking Cleans

    Way to go today crew. Ya'll smashed that workout and your cleans are looking good!

    Keep it up!

    12 July

    Skill/Strength
    Every 2 minutes, for 6 minutes (3 sets):
    Shoulder Press, 2 reps @ 95%

    GPP
    "Helen"
    Three rounds for time of:
    Run 400m
    21 Kettlebell Swing 55/35
    12 Pull-ups

  • Barbell Therapy

    Let's go crew!! I know it's hard during summer with kids and stuff going on, but take the time to get some barbell therapy.

    11 July

    Skill/Strength
    Every two minutes, for 14 minutes (7 sets):
    Hang Clean, 2 reps

    GPP
    For time:
    15 Cleans 135/95
    10 Ring Dips
    12 Cleans
    8 Ring Dips
    9 Cleans
    6 Ring Dips
    6 Cleans
    4 Ring Dips
    3 Cleans
    2 Ring Dips

  • Saturday Community Workout

    Another great week at AON!!

    Tomorrow is our community partner workout at 9am

    8 July

    Teams of 2

    50 cal row
    50 box jump overs 24/20
    50 deadlifts 180/120
    50 WBS 20/14
    50 burpees
    50 WBS
    50 deadlifts
    50 box jump overs
    50 cal row

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