Blog

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 the roses.  Well here is your reminder from your neighborhood mobility man, stop and cool down! Yes i am referring to dedicating enough time after a workout to make sure you are taking proper care of your beat up body!  Why is it so important to make sure you have a proper cool down?  Well for starters it will help you with your day after muscle soreness.  Ever got done working out and then had to leave quickly to get somewhere on time?  Did you find yourself abnormally stiff later on that night?  This is...Read more

GROUP CLASS WORKOUT    Warm Up: 1 min plank 3 Rounds 10 DB lunges, 15 air squats, 7 burpees   Strength: Find 2RM Back Squat (14 Minutes)   Metcon: Dynamic 15-12-9-6-3 Power Clean @135/95 HSPU 30 Double Unders after every set   Foundational 27-21-15-12-9 KB Swings 44/26 15-12-9-6-3 Box HSPU/Wall Climbs 90 Singles after each set Mobility: Pre – Hip Capsule (pg. 315) Post – Super Couch Mobilization     SKILLS CLASS  Overhead Lunge Toes To Bar Handstand Walks  Read more

JakeJake is the mastermind. I know he works hours and hours on our programming to give us the best shot to be our very best. He is really easy to talk to and also really cares about all his athletes. He is serious about training but he also keeps it fun. Thanks Jake for all your hard work and dedication to your athletes Joaquin R.   Today we will be ending our coaches appreciation with the last and final coach, Jacob.  If you want to share a story or encouraging words about Jacob please visit our Facebook page and leave a comment with his post!  We want to thank every single member who took the time to encourage and thank all of our coaches!  They are extremely appreciative of all the kind words and they all seem to have a little more pep in their steps due to awesome members...Read more

GROUP CLASS WORKOUT   Warm Up: 3 lap run 2 Rounds 20 hollow rocks, 15 OH squats PVC, 10 pushups Finish with 20 scorpions   Strength: 30 Defecit KB DL (Stand on plate) 40 Heavy DB Lawn Mowers Each Side 50 Weighted Sit Ups Foundational: 40 Metcon: Dynamic Partner WOD Buy in: 60/50 Cal Row 21-15-9-15-21 Power Cleans 145/100 Bar Facing Burpees Cash Out: 60/50 Cal Bike *Female teams 50. Co-Ed 60.   Foundational Partner WOD Buy in: 55/45 Cal Row 27-18-12-18-27 KB Swings 53/35 Burpees to rig Cash Out: 60/50 Cal Bike *Female teams 45. Co-Ed 55. Mobility: Pre – Single Leg Flexion (pg. 303) Post – Superfriend quad smash     COMPETITORS CLASS WORKOUT   CLICK HERERead more

GROUP CLASS WORKOUT   Warm Up: 3 Rounds 10 Kb Swings, 5 burpees, 15 air squats Finish with 20 PVC pass throughs   Strength: 10×2 Touch and Go Power Clean @80% (Every 45 seconds)   Metcon: Dynamic 5 Minute AMRAP 50/40 Cal Row Max C2B Pullups Rest 2 Minutes 5 Minute AMRAP 150 Double Unders Max CJ @135/95 Rest 2 Minutes 5 Minute AMRAP 40 Burpee to rig Max Toes to Bar   Foundational 5 Minute AMRAP 40/35 Cal Row Pullups/Ringrows Rest 2 Minutes 5 Minute AMRAP 300 Singles Max KB Swings Rest 2 Minutes 5 Minute AMRAP 30 Burpee to rig Max K2E/V-Ups Mobility: Pre – Lat smash on roller Post – Hamstring stretch on your back w/ green band       COMPETITORS CLASS WORKOUT CLICK HERE    Read more