Thursday 180426
POSTED DATE: THURSDAY, APRIL 26TH 2018
NEWS
Davis
CrossFit
Warm-Up
In Partners
Junkyard Dog Warmup
5-10 reps per partner
Midline Prep:
(Still in Partners)
20sec Hollow Rock Holds Into 20sec Superman Holds — No hands when they flip from their back to their stomach and vice versa.
20sec rest
3 rounds
Movement Prep:
Dowel Warm-Up with Dead Lift, Hang Power Clean, and Push Jerk
Barbell Warm-Up
10-8-6-4 reps of:
Dead Lift
Hang Power Clean
Push Jerk
** The last set of 4 should be at their working weight for "DT".
WOD: "DT"
Competitor/RX
5 round for time:
12 Dead Lifts (155/105)
9 Hang Power Cleans
6 Jerks
Fitness
5 Rounds for time:
12 Dead Lifts (135/85)
9 Hang Power Clean
6 Jerks
Slimdown
5 rounds for time:
9 Dead Lifts
6 Hang Power Cleans
3 Jerks
Cooldown:
Active Hamstring stretch w/ Band - 1 minute each
In Partners
Junkyard Dog Warmup
5-10 reps per partner
Midline Prep:
(Still in Partners)
20sec Hollow Rock Holds Into 20sec Superman Holds — No hands when they flip from their back to their stomach and vice versa.
20sec rest
3 rounds
Movement Prep:
Dowel Warm-Up with Dead Lift, Hang Power Clean, and Push Jerk
Barbell Warm-Up
10-8-6-4 reps of:
Dead Lift
Hang Power Clean
Push Jerk
** The last set of 4 should be at their working weight for "DT".
WOD: "DT"
Competitor/RX
5 round for time:
12 Dead Lifts (155/105)
9 Hang Power Cleans
6 Jerks
Fitness
5 Rounds for time:
12 Dead Lifts (135/85)
9 Hang Power Clean
6 Jerks
Slimdown
5 rounds for time:
9 Dead Lifts
6 Hang Power Cleans
3 Jerks
Cooldown:
Active Hamstring stretch w/ Band - 1 minute each
MOFit
WOD 1: "Complex Thurday"
AMRAP - 15 Minutes
20 DB Box Step-Ups
15 DB Push Press
20 Toes to Bar
15 DB Bent Over Rows
20 DB Walking Lunges
WOD 2: "Fight Club"
AMRAP - 10 minutes
15 Tea Pots - Right
10 Side Plank w/ Hip Drop - Right
15 Jumping Pull-Ups
10 Side Plank w/ Hip Drop - Left
15 Tea Pots - Left
AMRAP - 15 Minutes
20 DB Box Step-Ups
15 DB Push Press
20 Toes to Bar
15 DB Bent Over Rows
20 DB Walking Lunges
WOD 2: "Fight Club"
AMRAP - 10 minutes
15 Tea Pots - Right
10 Side Plank w/ Hip Drop - Right
15 Jumping Pull-Ups
10 Side Plank w/ Hip Drop - Left
15 Tea Pots - Left
Wednesday 180425
POSTED DATE: WEDNESDAY, APRIL 25TH 2018
NEWS
Join us on Memorial Day for a community work out, Murph!
Free for all and everyone!
Donations will be going towards The Next Objective in support of their local area veterans program. The Next Objective is a veteran-run non-profit organization (501c3 approved) dedicated to empowering our returning service members by way of an established veteran network that will focus on fitness, community, and a team-centric effort to achieve success and happiness in life outside the military.
7:30 a.m Class
9:00 a.m Class- cook out to follow the 9 a.m class. We will supply the grill bring your favorite meat to grill, a dish to pass and beverage of choice.
We hope this event could lead to reaching many more of our veteran's that served during the multiple conflicts that ranged over a decade and now are forgotten as new conflicts arise. Momentum is dedicated to leaving no man or woman that served behind.
For more info about The Next Objective
click here -> http://www.thenextobjective.org/about-us/
Free for all and everyone!
Donations will be going towards The Next Objective in support of their local area veterans program. The Next Objective is a veteran-run non-profit organization (501c3 approved) dedicated to empowering our returning service members by way of an established veteran network that will focus on fitness, community, and a team-centric effort to achieve success and happiness in life outside the military.
7:30 a.m Class
9:00 a.m Class- cook out to follow the 9 a.m class. We will supply the grill bring your favorite meat to grill, a dish to pass and beverage of choice.
We hope this event could lead to reaching many more of our veteran's that served during the multiple conflicts that ranged over a decade and now are forgotten as new conflicts arise. Momentum is dedicated to leaving no man or woman that served behind.
For more info about The Next Objective
click here -> http://www.thenextobjective.org/about-us/
CrossFit
(0-8) Warm-Up:
2 minute Run + Dynamic Moves around gym
then...
2 x
10 Russian Baby Makers
20s Pigeon (each)
10 Cossack Squats
10 Air Squats
(10-20) Muscle Up Prep — On the Rings
Perform the following sequence:
5 Kipping Swings on Rings
4 Ring Pull Ups or False Grip Ring Rows
3 Low Ring Transitions or Box Transitions or 2 Full Muscle Up transition, including Dip.
* Feel free to use a combination of the above and this version. Also, modify it further as needed.
*Perform 3x or 8 minutes
(22-34) WOD:
COMPETITOR / RXD
1 Ring Muscle Up
5 Air Squat
*Every round add 1 MU and 5 Air Squats
AMRAP - 12 min
Fitness
2 Transitions Ring or Box
5 Air Squat
*Every round add 1 Transitions and 5 Air Squats
AMRAP - 12 minutes
Slimdown
2 Ring Rows
3 Air Squat
*Every round add 2 Ring Row and 3 Air Squats
AMRAP - 12 minutes
(40-55) Pause Front Squat - 7 x 1
Take the last 15 minutes to build to a heavy BUT perfect Pause Front Squat
(55-60) Cooldown:
Standing Pillar Lat Stretch - 1 minute Each side
2 minute Run + Dynamic Moves around gym
then...
2 x
10 Russian Baby Makers
20s Pigeon (each)
10 Cossack Squats
10 Air Squats
(10-20) Muscle Up Prep — On the Rings
Perform the following sequence:
5 Kipping Swings on Rings
4 Ring Pull Ups or False Grip Ring Rows
3 Low Ring Transitions or Box Transitions or 2 Full Muscle Up transition, including Dip.
* Feel free to use a combination of the above and this version. Also, modify it further as needed.
*Perform 3x or 8 minutes
(22-34) WOD:
COMPETITOR / RXD
1 Ring Muscle Up
5 Air Squat
*Every round add 1 MU and 5 Air Squats
AMRAP - 12 min
Fitness
2 Transitions Ring or Box
5 Air Squat
*Every round add 1 Transitions and 5 Air Squats
AMRAP - 12 minutes
Slimdown
2 Ring Rows
3 Air Squat
*Every round add 2 Ring Row and 3 Air Squats
AMRAP - 12 minutes
(40-55) Pause Front Squat - 7 x 1
Take the last 15 minutes to build to a heavy BUT perfect Pause Front Squat
(55-60) Cooldown:
Standing Pillar Lat Stretch - 1 minute Each side
MOFit
Weightlifting Wednesday - Front Squat
WOD 1:
AMRAP - 12 minutes
4 Front Squats
10 KB RDL
15 Slamballs
WOD 2:
AMRAP - 15 Minutes
Run or Row 300 meters
15 OH Medball Sit-Ups
10 Burpees
30 Medball Toe Taps
WOD 1:
AMRAP - 12 minutes
4 Front Squats
10 KB RDL
15 Slamballs
WOD 2:
AMRAP - 15 Minutes
Run or Row 300 meters
15 OH Medball Sit-Ups
10 Burpees
30 Medball Toe Taps
Tuesday 180424
POSTED DATE: TUESDAY, APRIL 24TH 2018
NEWS
We are so proud of our amazing community at Momentum!!
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.
.
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"Wow! How can we ever thank the staff, clients and sponsors from Momentum Sport Fitness for their amazing generosity? Through their Friday Night Lights events they raised $4200 for the greatest needs of DeLong students!
And they helped warm up our staff today for our professional development activities.Thanks, Momentum, for being awesome community partners! #delongpride" DeLong Middle School Staff
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.
.
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"Wow! How can we ever thank the staff, clients and sponsors from Momentum Sport Fitness for their amazing generosity? Through their Friday Night Lights events they raised $4200 for the greatest needs of DeLong students!
And they helped warm up our staff today for our professional development activities.Thanks, Momentum, for being awesome community partners! #delongpride" DeLong Middle School Staff
CrossFit
Mobilize:
1x
Tall Peck Stretch - 30s each
Push-Ups - 10 reps
Scorpion - 20s each
Pillar Plank to Press Up - 30s
Shoulder Accessory Work (10min)
Arm Swings — Forwards/Backwards
Then, with light plates:
10 Arm Lifts — Side and forward (10 each position)
10 Standing External/Internal Rotations
3-4 Rotations of Standing ITWXYZ with Plates
* These should all be done with a slow tempo.
* With any time remaining, perform 1-2 min of Over the Foam Roller Shoulder, using the plates overhead. (Add a foam roller to the movement).
Strength:
BB Bench Press - 3 reps - 15 minutes to build to heavy but perfect set
WOD:
3 rounds of:
20/15 Calorie "Arms Only" Bike
Max Reps Push-Ups
20 Overhead Medball Sit-Ups
*Record overall time and number reps of push-ups
Strength Accessory:
50 Total Banded Tricep Extensions (any style of sets x reps)
1x
Tall Peck Stretch - 30s each
Push-Ups - 10 reps
Scorpion - 20s each
Pillar Plank to Press Up - 30s
Shoulder Accessory Work (10min)
Arm Swings — Forwards/Backwards
Then, with light plates:
10 Arm Lifts — Side and forward (10 each position)
10 Standing External/Internal Rotations
3-4 Rotations of Standing ITWXYZ with Plates
* These should all be done with a slow tempo.
* With any time remaining, perform 1-2 min of Over the Foam Roller Shoulder, using the plates overhead. (Add a foam roller to the movement).
Strength:
BB Bench Press - 3 reps - 15 minutes to build to heavy but perfect set
WOD:
3 rounds of:
20/15 Calorie "Arms Only" Bike
Max Reps Push-Ups
20 Overhead Medball Sit-Ups
*Record overall time and number reps of push-ups
Strength Accessory:
50 Total Banded Tricep Extensions (any style of sets x reps)
MOFit
WOD
For Time:
21 DB Renegade Rows (Push-Up, Row - Right/Left=1)
15 Calorie Bike
9 Wall Ball Shot
--Run 400m--
21 Calorie Bike
15 Wall Ball Shot
9 DB Renegade Rows (Push-Up, Row - Right/Left=1)
--Run 400m--
21 Wall Ball Shot
15 DB Renegade Rows (Push-Up, Row - Right/Left=1)
9 Calorie Bike
--Run 400m--
For Time:
21 DB Renegade Rows (Push-Up, Row - Right/Left=1)
15 Calorie Bike
9 Wall Ball Shot
--Run 400m--
21 Calorie Bike
15 Wall Ball Shot
9 DB Renegade Rows (Push-Up, Row - Right/Left=1)
--Run 400m--
21 Wall Ball Shot
15 DB Renegade Rows (Push-Up, Row - Right/Left=1)
9 Calorie Bike
--Run 400m--
Monday 180421
POSTED DATE: MONDAY, APRIL 23RD 2018
NEWS
#Mancrushmonday ....TODD.
WHY MOMENTUM?
Following the birth of our first kid 6 years ago, I think I had more baby weight than my wife. Traditional gyms, running, or really any self-lead exercise program never worked for me, I wouldn't stick with it. Then Jenny and I found Jim and got hooked. We followed him to Momentum and have been here ever since.
WHAT WAS YOUR BEST " DROP THE MIC" MOMENT AT MOMENTUM?
The fact that I WANT to come to the gym is a big win for me. I look forward to going to class and working out with friends. More recent milestones have been getting bar muscle ups and getting back 100% following an ACL tear.
WHAT'S ONE MOVIE YOU CAN WATCH OVER AND OVER AGIAN AND NEVER GET TIRED OF?
Anything Star Wars
WHAT'S THE MOST RIDICULOUS FACT YOU KNOW?
Dogs have a penis bone
( If you don't know Todd he is a Veterinarian...Partners of Oakwood Hills Animal Hospital 
)
TOILET PAPER OVER OR UNDER?
Over! And so help you, it better tear cleanly!
DO YOU BELIEVE IN BIGFOOT?
Who? Breuer?
IF YOU COULD SING ONE SONG ON AMERICAN IDOL WHAT WOULD IT BE?
Closer - Nine Inch Nails.
WHAT SONG OR SONGS WERE POPULAR WHEN YOU WERE A SENIOR IN HIGH SCHOOL?
Bittersweet Symphony, Tubthumping (ugh, don't get mad at me if you google it!)
TOP 3 THINGS YOU ARE MOST PROUD OF?
My wife, my kids, my business
WHAT ARE YOU TRAINING FOR?
I am just trying to stay healthy and somewhat fit so my wife doesn't trade me in.
WHO IS YOUR MAN CRUSH OR MEN CRUSHES AT MOMENTUM?
So many cool dudes at Momentum. Hanging with you guys is one of the biggest reasons that keeps me coming in to the gym.
CrossFit
Movement Prep:
(10min) Prep for Workout — As a group perform:
6 Box Jump — Step Overs
8 Box Jump — Jump up, step down.
10 Box Jump — Using Workout modifications (height/style).
then..
6 Single Arm KB Swings — Each arm
8 Full Swings
10 Russian Swings — Use Workout modifications (load).
then..
6 Kipping Swings
8 Gymnastics Kipping Pullups — Scale to attempts or a pullup progression here.
10 Chest to Bar Pullups — Using Workout modifications (bands/ring Rows).
* Then, if there is time remaining, perform 1 practice round on 20 each of the workout. After that, make any modifications as needed.
WOD: "EMOM Monday!"
COMPETITOR / RX
5 Rounds
Min 1: 15/10 cal Row
Min 2: 15-20 Box Jumps (24/20′′)
Min 3: 10-15 Chest to Bar Pullup
Min 4: 20 Russian KB Swing (32/24kg)
FITNESS
5 Rounds
Min 1: 12/8cal Row
Min 2: 15 Box Jumps (24/20′′)
Min 3: 10 Pull-up
Min 4: 15 Russian KB Swing
SLIMDOWN
4 Rounds
Min 1: 10/6cal Row
Min 2: 16 Step Ups (24/20′′)
Min 3: 10 Jumping Pullups
Min 4: 15 Russian KB Swing
Min 5: Rest
STRENGTH ACCESSORY:
1) TABATA: HOLLOW ROCKS
2) TABATA:
EVEN: DB LATERAL RAISES
ODD: DB HAMMER CURLS
(10min) Prep for Workout — As a group perform:
6 Box Jump — Step Overs
8 Box Jump — Jump up, step down.
10 Box Jump — Using Workout modifications (height/style).
then..
6 Single Arm KB Swings — Each arm
8 Full Swings
10 Russian Swings — Use Workout modifications (load).
then..
6 Kipping Swings
8 Gymnastics Kipping Pullups — Scale to attempts or a pullup progression here.
10 Chest to Bar Pullups — Using Workout modifications (bands/ring Rows).
* Then, if there is time remaining, perform 1 practice round on 20 each of the workout. After that, make any modifications as needed.
WOD: "EMOM Monday!"
COMPETITOR / RX
5 Rounds
Min 1: 15/10 cal Row
Min 2: 15-20 Box Jumps (24/20′′)
Min 3: 10-15 Chest to Bar Pullup
Min 4: 20 Russian KB Swing (32/24kg)
FITNESS
5 Rounds
Min 1: 12/8cal Row
Min 2: 15 Box Jumps (24/20′′)
Min 3: 10 Pull-up
Min 4: 15 Russian KB Swing
SLIMDOWN
4 Rounds
Min 1: 10/6cal Row
Min 2: 16 Step Ups (24/20′′)
Min 3: 10 Jumping Pullups
Min 4: 15 Russian KB Swing
Min 5: Rest
STRENGTH ACCESSORY:
1) TABATA: HOLLOW ROCKS
2) TABATA:
EVEN: DB LATERAL RAISES
ODD: DB HAMMER CURLS
MOFit
WOD:
Min 1: 12/8cal Row
Min 2: 10-15 Box Jumps (24/20′′)
Min 3: 5-10 Pull-up
Min 4: 15 Russian KB Swing
5 Rounds
STRENGTH ACCESSORY:
1) TABATA: HOLLOW ROCKS
2) TABATA:
EVEN: DB LATERAL RAISES
ODD: DB HAMMER CURLS
Min 1: 12/8cal Row
Min 2: 10-15 Box Jumps (24/20′′)
Min 3: 5-10 Pull-up
Min 4: 15 Russian KB Swing
5 Rounds
STRENGTH ACCESSORY:
1) TABATA: HOLLOW ROCKS
2) TABATA:
EVEN: DB LATERAL RAISES
ODD: DB HAMMER CURLS
Saturday 180421
POSTED DATE: SATURDAY, APRIL 21ST 2018
NEWS
With Summer just around the corner, it is time for you to look and feel your best and work towards your health and fitness goals!
Join us for our 45 Day Summer Shred Challenge!
Challenge yourself along with your fellow Momentum / SWEAT members and coaches.
~Decrease overall body fat
~Increase lean muscle mass
~Improve your fitness capacity
~Refine your diet with our easy to follow nutrition plan.
~Before and After INBody Assessment
~Private Forum with weekly health and lifestyle topics
Be ready to work hard, challenge yourself and see results!
Challenge = $50 (members only)
Starts- Monday, April 23rd (INBody assessments week of April 16th-22nd)
Ends- Wednesday, June 6th (InBody assessments Tuesday the 5th or Wednesday the 6th)
Awards to 1st, 2nd, and 3rd place finishers!
We will be scoring overall fat loss, muscle gain, and class attendance.
Click below to sign-up and reserve your spot!
CrossFit
Workout of the Day
WOD 1:
Shoulder to overhead
EMOM Minutes:
Min 1-6 reps
Min 2-5 reps
Min 3-4 reps
Min 4-3 reps
Min 5-4 reps
Min 6-5 reps
Min 7-6 reps
*All bars come from the floor.
Then....
WOD 2:
Partner workout
Complete 8 round between partners (4 each).
Partner A: Farmers hold with KB’s 53/35
Partner B:
200 M row
12 Box Jumps
6 deadlifts 185/115
*If partner A drops KB’s before partner B is done with with reps both partners do 10 burpees.
WOD 1:
Shoulder to overhead
EMOM Minutes:
Min 1-6 reps
Min 2-5 reps
Min 3-4 reps
Min 4-3 reps
Min 5-4 reps
Min 6-5 reps
Min 7-6 reps
*All bars come from the floor.
Then....
WOD 2:
Partner workout
Complete 8 round between partners (4 each).
Partner A: Farmers hold with KB’s 53/35
Partner B:
200 M row
12 Box Jumps
6 deadlifts 185/115
*If partner A drops KB’s before partner B is done with with reps both partners do 10 burpees.