Thursday, September 26th

Warmup: 4 Rounds of

12! of

Calorie Row


Walking Lung steps


WOD: For Time


Wall Balls 20/14#


Run around the building after each set



Same as main class!

Joe Kusnitz
Wednesday, September 25th
Kids, don’t try this at home.

Kids, don’t try this at home.

Warmup: 10 minutes of

8 Good Mornings

8 push ups

8 ring rows

8 wall balls


Shoulder Press 6x2


WOD: “Jackie”

For Time

1000 Meter Row

50 Thrusters 45/33#

30 Pullups

Joe Kusnitz
Tuesday, September 24th

Warmup: 5 Rounds

10 medball cleans

10 medball presses

10 medball wall slams


On the Minute x 15 mins

2 Clean & Jerks


5x 1 minute on -1 minute off

Max Rep Burpees




Odd Minutes: 15/12 Calorie Row

Even Minutes: 10 Box Jump and Overs

Joe Kusnitz
Saturday - Monday, September 21st - 23rd

Super Saturday

WOD: “Double Helen”

3 Rounds for Time

800 meter run

42 KBS 55/35#

24 Pullups



Sunday Funday @ 7 am ~ Everyone welcome -even non member

Open Gym 7-9 am



Warmup: 4 Rounds

3 Inch Worms

20 meter grapevine

8 Medball Russian twist

20 meter butt kicks


Back Squat 5x6


WOD: 5 Rounds for Time

10 Front Squats 135/95 (taken from the floor)

15 Pushups

20 Double Unders

Joe Kusnitz
Friday, September 20th

Warmup: 10 minutes of

10 Calorie row

10 situps

10 lunges

10 ring rows


WOD: 4 Rounds for Time

5 Double KB Deadlifts

10 Double KB Front Squats

15 Double KB Step-ups 20/16”

Double KB Dumpster Dash

Joe Kusnitz
Thursday, September 19th

Warmup: 4 Rounds of

20 meter power skip

10 PVC shoulder pass throughs

20 jumping jacks

10 kbs


WOD: Teams of 2 athletes

For Time:

42-30-18 of

Squat Clean 135/95#

Ring Dips



5 Rounds for Time

500 meter row

20  pushups

30 situps

40 cal bike

Joe Kusnitz
Wednesday, September 18th

Warmup: 10  minutes of

10 wall ball push presses

10 med ball cleans

10 alternating power skips on ball

10 jumping lunges


WOD: Not for Time

25 Push Presses

50 GHD or Weighted Situps

75 Deadlifts @ Push press weight

100 Pushups

**This workout is not for time

**Athlete picks the weight and rep scheme

**Weight picked cannot decrease but can increase

Joe Kusnitz
Tuesday, September 17th - Dominate the Day!

Warmup: 3 Rounds of

1 Dumpster Dash

2 Forward Rolls

3 Plank to prayer

4 kbs


Dominate the Day is a nonprofit 501(c)(3) organization created to honor the life and legacy of Jordan Sebastian. In order to understand what we are all about, you must learn about Jordan. As a little boy, he was loving, adorable, funny, and super athletic. We used to joke that Jordan never walked anywhere--he jumped, ran, climbed, and bounced instead. He was enthusiastic about everything. Growing up he worked incredibly hard at school and sports, striving to be better at whatever he tackled. He was respectful of his parents, teachers, coaches and adults in general. He realized that, despite all his intelligence and talent, he could always learn to be better, especially if he was reverent and respectful of the adults he trusted.

As a young adult, he was kind, gorgeous, still funny, a football genius. He was an incredibly loyal, forgiving, and loving family man. Jordan played Division 1 football, earning his degree in English from the University of Rhode Island and then worked at his high school alma mater, The Hopkins School, where he was loved and revered by his students and colleagues. Then, at 24 years old, out of nowhere, Jordan was diagnosed with cancer. And yet, despite this horrible news, Jordan continued to fight with the same vigor and live with the same grace he always had. He remained positive, powering through pain, procedures and treatment with hope. He gave us all hope; he continued to work and coach and mentor young people, and most importantly, he kept his faith in God.

At one point in the hospital, even after more bad news, Jordan said “I never feel like I’m not winning.” That statement captures Jordan’s positive mental attitude and the incredible perspective he held throughout his life. No matter how challenging the obstacle, Jordan never quit. And even now, while Jordan is no longer on this earth, he continues to inspire others to live with hope, to be better, and to dominate each and every day. The Dominate the Day Foundation is our way of carrying out his legacy by continuing what he was passionate about--coaching, mentoring and teaching kids. Jordan remains a shining example of what it means to be a great human being.

"Sebastian Strong" is a workout that was created by Elm City to honor, support and remember one of our own! This workout was first done on September 17, 2017 and will be done every year to honor this amazing human being.

3 Rounds of:

1 Minute Max Rep Burpees

1 Minute Max Rep Hang Cleans 75/45#

1 Minute Max Rep Box Jumps 20/16"

1 Minute Max Rep Jerks 75/45#

1 Minute Max Calorie Row

1 Minute Rest

*Score = Total number of reps completed!



OTM x 24 minutes

100 meter sprint

Also, happy birthday to these two. :P

Also, happy birthday to these two. :P

Joe Kusnitz
Saturday - Monday, September 14th - 16th
Keep up the strong work, Nate!

Keep up the strong work, Nate!

Super Saturday

10 Rounds for Time

400 Meter Run

2 Rope Climbs

12 Alternating DB Snatches 50/35#



Sunday Funday @ 7 am ~ Everyone welcome even non members

Open Gym @ 8 am



Warmup: 10 minutes of

10 lunges

10 oly bar press

10 bent over rows

10 ball slams


WOD: “Glenn Pendley”


This memorial WOD is dedicated to Coach Glenn Pendlay who lost his battle to cancer on September 5, 2019. He was just 48 years old at the time of his tragic passing.

Pendlay was a USA Weightlifting Level 5 coach, the highest honor one can receive in the position, and his impact managed to earn a variation of a barbell row named after him. Throughout his illustrious career, Pendlay coached athletes at every level of competition, producing nearly 100 national champions at all levels.

Pendlay was truly a legend in the Olympic Weightlifting community.

For Time:

1000 meter row

10 Ground to Over head 135/95#

750 meter row

10 Ground to Over head

500 meter row

10 Ground to Over head

250 meter row

10 Ground to Over head

Joe Kusnitz
Friday, September 13th

Warmup: 10!

Ball Slams

Russian Twist with ball

10 meter back pedel


OTM x 8 minutes

2 bench presses


WOD: 10!

KBS 70/55#

Weighted Situps

2x Mountain Climbers

200 meter row

Joe Kusnitz