GROUP CLASS WORKOUT Warm Up: 3 Rounds 8 Goblet Squats (5 sec. pause bottom of last rep) 10 Leg Swings (each side) 5 Single Leg Kettlebell Romanian Deadlift (each side) Strength: Back Squat (every 1:45) 3×4 @75% 2×3 @80% 1×2@85% MetCon: Welded Rx & Lean: 18 Minute AMRAP 10 Power Cleans (175#/120#) 20 Calorie Row 100 Double Unders 20 Calorie BikeRead more

Chances are if you are cooking most of your meals you are using some type of oil at one time or another. Good oil is an excellent source of fat but the amounts used must be kept in check. Top Oils for Optimal Health – Extra Virgin Olive Oil – Coconut Oil Both of these oils give you 14 grams of fat per TABLESPOON. It’s easy to just pour some oil in a pan and throw your veggies or protein in it. Example If you used oil to cook each meal of the day (3 meals total) and used two tablespoons each time that would equal 84 grams of total fat in JUST oil. Try measuring your cooking oil to keep your fat in check!Read more

By: Sabrina Blajos Hey Fitfam, we are coming into one of my favorite times of the year! When the holidays were created it was created for a time of happiness, reflection, and spending that little extra time with the ones you love. However for some of us this time of year brings a lot of stressors, stressors of the fear of relapsing into a carefree attitude when it comes to our food choices, restricting and binging trying to compensate what you had eaten, over training that leads to causing an injury because you are trying to out work poor eating/daily habits, Or my all time favorite, i’ll just start January 1st. I know this because all of these use to be me. With that being said i want to leave you all with some tips that I am going to use to help me get through the holidays, to ensure...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Push Ups 10 Archer Rows 20/15 Calorie Machine Accessory Work (15 minutes) 5 Rounds 8 Single Arm Tempo Dumbbell/Kettlebell Press (20X2) 20 Banded Good Morning/5 Weighted Good Morning 1 Minute Weighted Plank MetCon: Welded Rx: 2 Rounds 20 Thrusters (115#/75#) 20 Bar Facing Burpees 8 Minute Time Cap Lean: NOT For Time: 3K Row 1 Minute Rest 50 Tempo Air Squats (20X0) 1 Minute Rest 2K Row 50 Air Squats (20X0) 1 Minute Rest 1K Row 1 Minute Rest 50 Air Squats (20X0) 40 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 15 Burpees 30 Air Squats 3 Rounds 20 Kettlebell Deadlifts 5 Single Arm Push Press (5 sec. Pause Overhead) Strength: Snatch (every 1:00) 10×1 Snatch DL + 1 Tempo Below Knee Hang Squat Snatch (333X) MetCon: Welded Rx: 10 Minute AMRAP 2 Rounds of “DT” 12 Deadlifts (155#/105#) 9 Hang Power Cleans (155#/105#) 6 Push Jerks (155#/105#) 2 Rounds 8 Alternating Pistols/16 Air Squats 8 Toes to Bar Lean: 10 Minute AMRAP 2 Rounds of “DT” 12 Deadlifts (155#/105#) 9 Hang Power Cleans (155#/105#) 6 Push Jerks (155#/105#) 2 Rounds 14 Walking Lunges 14 Push UpsRead more