I will be the first one to tell you that sometimes there is not enough time in the day to get everything done!  Between work, family, the holidays and oh yes working out it seems like we all can be running at full speed daily.  Sometimes we need to be reminded to stop and smell...Read More

GROUP CLASS WORKOUT   Warm Up: 2 min machine 3 Rounds 10 pvc goodmornings, 12 v-ups, 10 goblet squats   Strength: 12 Singles (Heavy snatch DL) Choose weight (Every minute) Foundational: Moderate weight 12×3   Metcon Dynamic 4 Rounds 90 sec MAX Effort Row 45 second rest 2 min rest between machines 4 Rounds 90...Read More

GROUP CLASS WORKOUT   Warm Up: 3 lap run 2 Rounds 16 lunges, 10 jump squats, 7 burpees   Strength: 7×2 Front Squat @80% (Every 1:15)   Metcon: Dynamic 15 Min AMRAP 30 Double Unders 15 Wall balls 20/14 5 C2B Pullups/Pullups Start with pushups *Every 3 minutes must complete 10 Pushups Advanced: 15 Pushups...Read More

GROUP CLASS WORKOUT   Warm Up: 2 min machine 3 Rounds 10 OH Squats, 10 PVC pass throughs, 10 KB Swings   Strength: 8×2 TnG Power Cleans @80% (Every 50 Seconds) Foundational: 3 Cleans   Metcon: Dynamic 21-15-9 Lateral Burpees Toes To Bar Thrusters 95/65 (21) Power Cleans 145/100 (15) Front Squats 145/100 (9) Foundational...Read More

I don’t think there is a week that goes by that i don’t have someone come up to me in the gym and ask me how to fix their shoulder pain.  My answer is always easy and simple, fix your mechanics!   Now i understand that can be easier said then done sometimes, but the...Read More

GROUP CLASS WORKOUT   Warm Up: 2 min machine 3 Rounds 10 jump squats, 10 lunges, 15 hollow rocks   Strength: 5×4 Front Rack Lunges Each Leg (Increase in weight) Every 2 minutes   Metcon: Dynamic 17 Min Time Cap 4 Rounds: 15 Box Jumps 24/20 50 DUs 10 Burpees 10 DB Snatches 65/35  ...Read More

GROUP CLASS WORKOUT   Warm Up: 3 Rounds 12 OH squats PVC, 10 Pass throughs, 10 Pushups, 2 lap run   Strength: Power Clean-14 Singles (Every 40 Seconds) Foundational: 2 Power Cleans   Metcon: Dynamic 9 Min AMRAP 3 Power Cleans (155/105) 6 Pull-ups 9 Air Squats Rest 3 min 9 Min AMRAP 3 Front...Read More

GROUP CLASS WORKOUT   Warm Up: 2 Rounds 15 KB high pulls, 3 lap run, 7 burpees, 7 pushups   Strength: 4×10 Seated DB Strict Press 4×15 Bent Over DB Flys 4×8 Single Leg Romanian DL with DB’s (Basic-Standard DB DL) (15 Minute Time Cap)   Metcon: Dynamic Partner Workout 60 Cal Bike 50 Pull...Read More

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 7×2 Back Squat @80% (Every Minute)   Metcon Dynamic 3 RFT: 30 Cals Alt 18 DB Snatches Alt @60/35 40 Bicycles per leg   Foundational 3 RFT: 25 Cals Alt. 18 DB Snatches Alt. 40 Bicycles per leg     Mobility: Pre – Light foam...Read More

How much is enough? By Alvie Hafen How many times should I work out a week? This is one of the most common questions I come across with my clients. Is two times a week enough? Is five times a week too many? There is a right way and a wrong to approaching your workouts...Read More