March 9th- March 14th

Good afternoon! It looks like we have finally gotten a break from the cold weather. Enjoy some sunshine and fresh air and don't forget to get into the gym and wake the body up after a long winter hibernation. CF Open is starting Sat, March 1st. The workout will be programmed for Saturday's class. We are planning on having a mid-morning class as well. Be on the lookout through wodify and the FB group and announcements. We have some really cool things coming up in May and June. Be ready and be on the lookout. Get your training in now ;) Strength Monday- Power Snatch Tuesday- Back Squat Wednesday- Bench Press Thursday- DB Complex Friday- Workouts This workout on Monday focuses on explosive speed, endurance, and lower-body strength. Shuttle sprints enhance agility and cardiovascular capacity, while dumbbell box step-overs build leg power and stability. The 1:1 rest ratio ensures intensity is maintained while allowing partial recovery for sustained effort across all six sets. This workout on Tuesday emphasizes strength, conditioning, and core endurance. Shoulder-to-overheads build upper-body power, while bar-facing burpees drive metabolic intensity. Toes-to-bar, performed in controlled sets, enhance core engagement and grip endurance. The every-3-minute structure demands efficient pacing—pushing hard but maintaining consistency to avoid early fatigue across five sets. This workout on Wednesday tests aerobic capacity, coordination, and muscular endurance. Double-unders elevate heart rate and demand precision, while light power snatches challenge cycling efficiency and endurance. The strategy is to maintain steady pacing, minimize trip-ups on double-unders, and use controlled, efficient barbell cycling to sustain intensity throughout the 10-minute AMRAP. This workout on Thursday builds endurance, strength, and skill through structured intensity. The rowing EMOM drives aerobic capacity and recovery control. Squat snatches emphasize explosive power and technique under fatigue. Bar muscle-ups challenge upper-body strength and efficiency. The strategy is to stay consistent, control breathing, and maintain form across all movements. Saturday will be 25.1 Open Workout! Get in and see how much you have improved since last year. If you are new, come in and set a bench mark for yourself! See you all in the gym! #herewego

Good morning! We had some nice weather when NC decided to give use false spring. We are back to winter. Do not let that stop you from coming in and being consistent! We have the CF Open coming up at the end of the month. We will be hosting the workouts on Saturday mornings 7am and 9am. Come and cheer everyone on and compete against yourself from last year. We are in the planning stages of a in-house competition in May of 2025. It will be a Saturday morning and go for about half day. We are working on vendors and food truck for the competition. Be on the lookout for more information. We understand it is cold and cold in the gym. If you come in for open gym and use the heater, please ONLY run the heater for 10 mins MAX! If it needs more fuel, contact Erin or Jonathan. Old t-shirts for sale at the gym. $10 a shirt. If you want one contact Erin or Jonathan. Let's get to it! Strength Monday- Power Clean Tuesday- Push Jerk Wednesday- Snatch Thursday- Gymnastics Friday- Deadlift Saturday Workouts Monday’s workout is a high-intensity test of strength and endurance with three couplets, each followed by a 1:1 rest. Pacing is key—move efficiently through deadlifts, hang power cleans, and thrusters while staying steady on burpees. Focus on smooth barbell cycling, controlled transitions, and a strong push to the finish. Tuesday’s workout is a 15-minute grind split into three five-minute intervals. Each round starts with a 30/22-cal Assault Bike or a 500-meter row, followed by max reps of a movement for the remaining time. The first section features devil presses, demanding full-body strength and conditioning. The second shifts to alternating dumbbell power snatches, requiring power and efficiency. The final push is an all-out burpee effort, testing endurance and mental grit. The key is to pace the machine work to allow for consistent, high-rep output in each max effort phase. Wednesday’s workout is a simple but brutal test of endurance and core stamina. Athletes will start with a 60/48-calorie bike, followed by 100 GHD sit-ups or 150 AbMat sit-ups, then finish with another 60/48-calorie bike. With a 20-minute cap, pacing is key—push the bike but avoid burning out too early, maintain steady sit-up reps, and leave enough in the tank for a strong final effort on the bike. Friday’s 12-minute AMRAP is a mix of stamina, skill, and gymnastics. Athletes will grind through 100 wall ball shots, followed by 50 double-unders and 15 bar muscle-ups, repeating as many rounds as possible. The key is managing fatigue—breaking wall balls into smart sets, staying efficient on double-unders, and pacing bar muscle-ups to avoid burnout. Smooth transitions and consistent movement will maximize rounds. Saturday’s 40-minute AMRAP is a long grind focused on endurance and steady output. Each round consists of 30 dumbbell clean and jerks, 30 step-back lunges, and 30 calories on a machine. The key is pacing—maintain a sustainable rhythm, break up reps strategically, and keep transitions smooth to stay consistent over the full duration. Its going to be a great week at Lucky City Wellness. We look forward to seeing each and everyone of you in the gym!