Category: Fitness

Tuesday February 18, 2020

“If you want good results, you simply must show up. Show up even when you don’t feel like showing up.” Primer: 8 Minutes for quality 30s Front Plank | 60s Row or Bike 20s HS Hold or Wall Walk | 60s Single Unders 10 Push Ups EMOM 12 – Building / Practicing Movement prep for […]

Monday February 17, 2020

“Someone took the same situation you have been complaining about and won with it.” Primer: 30s Inch Worms | 15 KB Deadlifts 60s Spiderman | 15 Russian KB Swings 60s Samson | 15 KB Swings 60s Air Squats | 15 Goblet Squats Back Squats – (% of 5RM Back Squat) Min 0 – 9 @ […]

Sunday February 16, 2020

“The loudest boos always come from the cheapest seats” AMRAP 10 – Bike | Row or Ski Erg. Score is calories “Daily Double” – 3 Rounds For Time:  25 Push Ups | 50 Medball Squat Cleans (20/14) |100 Double Unders Scaled: 25 Barbell Push Ups | 35 Medball Squat Cleans @ 14/10 | 150 Single Unders […]

Valentines Day WOD Partner WOD Saturday February 15, 2020

Tomorrow is our Love is Love Valentines day WOD. We hope you bring your friends and family for this Free class! We’ll scale it accordingly and make sure each of your friends, family and loved ones you bring have a great experience and get some fitness in! See you in the AM for 8, 9 […]

Friday February 14, 2020

“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive” – Jim Kwik Primer: 2 x 100 Ft Overhead Carry | 20s Row static Hold | 10 Waiters Squats (each side) Strength: front squats 7x On The 1:30 3 @ […]

Thursday February 13, 2020

“No strength athlete has ever complained over having “too much tricep”.” Louie Strength: Alternating Efforts x 4 3 Pause Bench Press 5 Pause Pendlay Row WOD: 18.1 – AMRAP 20 8 T2B 10 DB Hang Clean and Jerk @ 50/35 14/12 Cal Row Scaled: 8 Knee’s to Chest | 10 DB Hang Clean and Jerk […]

Wednesday February 12, 2020

“Every next level of your life will demand a different you.” Primer: Empty Barbell 6 Snatch Grip Deadlifts + 3 Hang Power Snatches + 6 Overhead Squats + 3 Squat Snatches Beast Builder 5x On The Every 2 Minutes 6 Snatch Grip Deadlifts + 3 Hang Power Snatches + 6 Overhead Squats + 3 Squat […]

Tuesday February 11, 2020

“Your path is harder because your calling is higher.” Primer: 3 Rounds x 10 Cal Row + 10 Ring Rows 3 Rounds x 60s Single Arm DB Farmers Carry | 30s Superman Hold 3 Rounds x 20 Air Squats | 5 Inch Worms Gymnastics Skills: 5 Rounds: 2:30 Row or Bike (light effort) + Gymnastic […]

Monday February 10, 2020

“How much do you care about getting better? What are you going to change right now to get better?” Primer: 60s Row | 30s Walk Outs | 30s Samson Stretch | Glute Bridges 60s Row | 30s Bear Crawl | 30s Lunges | Single Leg Glute Bridges 60s Row | 30s HS Hold | 30s […]

Sunday February 9, 2020

Hey Team! This will be day two of our Wodapalooza team prep weekend. You’re welcome to jump in. We’ll be starting around 8 am for those of you that want to join you’re welcome to get your fitness on. This will be more of an open gym format where you are responsible for your workouts, […]