Saturday 9.6.14

Essentials: A. Teams of 3-4 20min AMRAP Row x 10 cal Box Jump or Step Ups x 10 reps Kettlebell Swing x 10 reps *One person must complete a whole round before switching.* Fitness: A. Teams of 3-4 20min AMRAP Row x 10 cal Box Jump x 10 reps 24/20 Kettlebell Swing x 10 reps […]

Friday 9.5.14

Essential A. 15 Sets Palm down elbows high ring rows x 3-5 reps On the Min Rest 5min B. 12min AMRAP Run x 200meters Push Press x 12 reps Push Ups x 12 reps Fitness: A. 15 Sets Chest to Bar Pull Ups x 2-4 reps or Pull Ups x 3-5 reps or Chin Over […]

Athlete Spotlight: Laura Owings

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Athlete Spotlight: Victor Lewis

Check out our Athlete Spotlight on Victor Lewis

Thursday 9.4.14

Essentials: A. 3 Sets Banded Creeper Steps 25meters Banded Right Side Shuffle 25meters Banded Left Side Shuffle 25meters On the 2:30min marks B. 5 Sets Burpees x 5 reps as fast as possible On the min Rest 1min 5 Sets No Push Up Burpees x 5 reps as fast as possible On the min C. […]

Wednesday 9.3.14

Essentials: A. 12 Sets Deadlifts x 3-4 reps 40-50% On the min Marks Rest 5min B. For Time: Russian Kettle bell Swings x 60 reps Dumbbell Push Press x 60 reps Fitness: A. 12 Sets Deadlifts x 2-3 reps 50-60% On the min Marks Rest 5min B. For Time: Skinny Double Grace Clean and Jerk […]

Tuesday 9.2.14

Essentials: A. For 15min without any break between movements Goblet Squat x 5 reps On the min for 5min Front Squat x 5 reps On the min for 5min Back Squat x 5 reps On the min for 5min Rest 5min B. 3 Rounds for Time: Goblet Walking Lunges x 12 steps Wall Ball x […]

Monday 9.1.14

Essentials: A. “Tabata This” Tabata Row Rest 1min Tabata Squat Rest 1min Tabata Ring Pulls Rest 1min Tabata incline Push Ups Rest 1min Tabata Sit Up *Tabata is 8 rounds of 20sec as many reps or cal as possible with a 10sec rest.  For this workout you are going to record your lowest score of […]

Saturday 8.30.14

Essentials: A. 10-9-8-7-6-5-4-3-2-1 Goblet Squat Deadlift Fitness: A. 10-9-8-7-6-5-4-3-2-1 Overhead Squat 75/55 Deadlift 225/155 Performance: A. 10-9-8-7-6-5-4-3-2-1 Back Squat 275/185 Deadlift 275/185 *You are allowed to use 2 Bars. If this weight exceeds 85% of your 3 RM Back Squat then scale the weight down to the 85% marker.*

Friday 8.29.14

Essentials: A. In 12min Build Up to a Heavy, not Maximal, Press x 1 rep *Try to get 2-5lbs heavier than last week.* Rest 3min B. 4 Sets Strict Ring Pulls x AMRAP 45sec Close Grip Bench Press x 6-8 reps On the 3min Marks Rest 3min C. Annie For Time: 100-80-60-40-20 Single Under 50-40-30-20-10 […]