Blog

By: Joaquin Ramirez Now that the weather is warming up and lots of us will be traveling over the next few months I wanted to give some tips on how to stay fit and active while away on vacation. Most of us by now can create some sort of workout on our own to do with minimal equipment and I would encourage you to do so. Just because you don’t have a coach there doesn’t mean you shouldn’t exercise and we all know just ten minutes a day is all we really need. This is a good time to slow things down and get back to the basics. With minimal equipment you will find yourself doing lots of squats, situps, pushups, burpees and lunges. Now is a great time to drill excellent form on these since this will probably be the bulk of your exercises. Be creative! Use amraps, emoms and...Read more

GROUP CLASS WORKOUT Warm Up: 2 Rounds 200 meter run 14 single arm ring rows 14 single leg kettlebell Romanian deadlifts Finish with: 30 kettlebell swings 20 kettlebell split squats total Strength: Snatch (every 1:15) Squat Snatch 8×2 Power Snatch 8×3 MetCon: Welded: 10-9-8-7-6-5-4-3-2-1 squat cleans (155#/105#) 30 double unders or 60 singles Welded Lean: 40 Minute AMRAP 10 kettlebell hang snatches (each arm, 53#/35#) 10 kettlebell goblet squats 400 meter runRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 40 minute AMRAP 5 Rounds 20/15 calorie machine 20 kettlebell swings 5 Rounds 30/25 calorie machine 30 sit ups 5 Rounds 15/10 calorie machine 15 lunges (each leg)Read more

“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.” GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: “Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run *50 minute time cap Rx: with 20#/14# weight vest Scaled: Cut all work in half > partition no vest > all the way through no vest > partition with vestRead more

By: Dawn Swinney You work hard. Maybe you’ve been coming to the gym for a few years. You come consistently and give each workout your all. You’ve seen improvements in your health and abilities inside and outside the gym. You’re proud of your hard work. Then…you look around. You see someone who maybe hasn’t been coming to the gym as long as you have or maybe isn’t as consistent as you are. Their PR is higher than yours. They beat you in workouts. You tell yourself that their muscles are bigger than yours or they’ve lost more weight. Now, you think you suck. You’re disappointed in your next PR because it “wasn’t as good as theirs”. You stop telling them good job and don’t even acknowledge them in class. Whatever relationship you might have had with them feels either awkward or nonexistent. Most of us have dealt with something like...Read more