Daily Workout

  • Vibe

    The vibe in the box today was pumped!! Great job! It was so fun watching and cheering you all on!

    Remember take care of your body during the strength cycle.

    29 March

     Build to Heavy Push Press in 10 reps or less then
    3x3 70% of Heavy

    Run 800m
    15 Push Press 115/75
    Run 400m
    10 Push Press
    Run 200m
    5 Push Press

  • Strength Cycle

    The open is over!!

    We are now starting up our strength cycle so get ready!!

    28 March


    Build to Heavy Front Squat in 10 reps or less
    then 3x3 70% of Heavy

    3 Min Amrap:
    8 Hang Power Cleans 95/65
     4 Burpee over Bar
    Rest 2 min
    Repeat Amrap
    Rest 2 min
    Repeat Amrap

  • Post Featured Image

    Member of the Month

    Everyone give a BIG congratulations to our member of the month, Chris Logan! Chris started back with ANSC a few months ago and has done some amazing work! He has dropped over 17lbs and become stronger and faster! He is dedicated to becoming a fit role model for his children.

    Tell Us About Yourself:

    Well to start with, I need to give credit to my wife for pushing me and getting my butt to the gym to start this journey of my life. I am a very busy family man with the best wife ever and three very active boys. I enjoy spending time camping, fishing, watching my boys play baseball and just hanging out with my family. 

    What has been your experience at ANSC?:

    My experience at ANSC has been very rewarding.  I can honestly say I have never seen myself do what I have done here. This is the first place I have picked up any kind of weights and used them properly ever in my life. Amy and Vernard have never judged me, just showed me, coached me, pushed me, and would not stop yelling at me. The people I have met there are supportive and encouraging no matter what skill level you are at. It is a place you can feel comfortable doing workouts.

    What is your favorite moment/workout?:

    My favorite moment/workout is when I found my max deadlift a while back. I was impressed because I had never done a deadlift in my life. Vernard kept telling me to add weight and I thought he was crazy but he made me do it. I find myself doing things I would never expect me to do.

    What is your most embarrassing moment?:

    My most embarrassing moment would have to be when I just started at the gym and I believe it was the 16.5 open workout. I know it involved a lot of thrusters and burpees. So much that I was crawling over the bar just to do a half burpee (That's what I called it). All the while Amy was yelling at me until I finished the workout. When done I turned around and saw everyone looking at me saying good job. All I could think of is how ridiculous I looked crawling all over the ground because I couldn't get up. 

    Chris you are an amazing addition to our family and we are so proud of you!

    Great job!

  • 17.5 - Thrusters and DUBS

    We had a lot of discussion about what was coming and we called it - Thrusters and DUBS!!!

    Friday night lights will start at 5:30pm tomorrow

  • Success Train

    Great job today family!

    The 8 week challenge has come to an end and WOW you all did awesome! Just because the challenge is over, you don't have to stop the success train!!

    Don't forget that we are heading to Crossfit Success on Saturday to take on 17.5 for anyone that would like to join us.

    23 March

    Clean Grip Deadlift 5x5

    Open Prep: 
    4 Rounds each for time: 
    5 Deadlift 315/225
    10 Bar Facing Burpees
    15 C2B Pullups

    Rest 1 min between rounds

  • Last Week of The Open

    It's the last week of the Open and you guys and gals have done amazing!

    Keep up the hard work!

    21 March

     4x3 Back Squat

    Open Prep:
    5 rounds
    3 min Cap per round
    Run 400m
    Max Burpee Pullups
     Rest 1 min between rounds

  • Tag Team Belts Up For Grabs

    Way to go on 17.4!!!

    Today was so fun to watch and you guys and gals did amazing!

    Tomorrow is the community partner workout and the Tag Team belt is up for grabs!

    18 March

    Team of 2
    800m run split up
    50 box jump overs 24/20
    30 power cleans 135/85
    40 box jump overs
    30 hang clean and jerks
    30 box jump overs
    30 thrusters

    **15 minute time cap**

  • Victory

    Victory is always possible to the person who refuses to stop fighting!!

    Whether your fighting during a workout, fighting to reach your goals or struggling in day to day life, never give up the fight!!

    You GOT this!

    16 March

     Every 90 seconds for 15 minutes:
    1 Deadlift + 2 Hang Power Cleans + 3 Jerks

    Open Prep:
    9 Min AMRAP
    35 DUBS
    7 Burpees
    5 TTB

  • Welcome Kate and Alyssa

    Everyone give a big AON welcome to Kate and Alyssa!

    Way to go crew!

    15 March

    7x1 Back Squat
     Build to Heavy

    Open Prep:
    For Time:
    40 Handstand Pushups
    20 Back Squats 225/135
    10 Rope Climbs or 40 Pullups

  • Tag Team

    Another all around great day with everyone smashing 17.3!! Continue to keep pushing yourself past your mental limit each and every day! We all know what Saturday is all about.....who is going to take home the Tag Team Champion Belt??? 

     11 March
     For Time:
     Deadlift 185/115
     Burpee Box Jump Overs 30/24
     ***Row 16 Cal between each set***

  • Mr. Bucket

    I was completely caught up in the excitement of the workout, I forgot to take pictures (lol!), so tonight we pay tribute to a long standing fixture at the gym who loves photo bombing more than V!!

    Mr. Mop Bucket is always ready for a photo opportunity!

    9 March

    5x5 Front Squat
    Build to Heavy 5

    Open Prep:
    12 Min Amrap
    3 Clean and Jerks 135/95
    6 Burpees
    9 TTB

  • Lung Burner

    Wow...I just have to say that I'm so proud and inspired by the work you guys and gals put in today! I know that was a challenging lung burner, but you stuck with it and pushed hard until the last rep!

    Be proud of yourselves!

    8 March

    Every 2 min for 8 min
    10 x Push Press 
     Find Heavy 10 rep

    Open Prep: 
    11 Rounds for time: 
    7 C2B Pullups 
    9 Push Press 75/45 
     11 Air Squats

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