Blog

Due to popular demand Thursday challenges are back!  Each class will have a chance to show their skills by completing the challenge given to them at the beginning of class.  The winners of tomorrows challenge will receive a Fit Aid and a Perfect Foods Bar!  Whats the challenge you ask?  Just wait and see!   GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Skills: Rope Climbs, Handstand Holds At the end of class Metcon: Dynamic 30 Min Running Clock 0-10 Min 7 Min AMRAP -60/45 Cal Row Max Cleans @155/105 10-20 Min 7 Min AMRAP -60/45 Cal Assault Bike Max T2B 20-30 Min 7 Min AMRAP -60 Burpees to Rig Max Thrusters 95/65   Foundational 30 Min Running Clock 0-10 Min 7 Min AMRAP -45/35 Max KB Swings 10-20 Min 7 Min AMRAP -45/35 Cal Assault Bike Max Knees to Elbow/V-Ups 20-30 Min 7 Min AMRAP -45 Burpees to...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 Squats (155/105) 6 Toes to Bar 9 Pushups Foundational 9 Min AMRAP 6 KB Swings 6 Ring Rows 9 Air Squats Rest 3 min 9 Min AMRAP 6 Goblet Squats 6 K2E/V-up 9 Pushups   Mobility: Pre – Super Front Rack Mobilization Post – Adductor Smash With Foam Roller/KB     COMPETITORS CLASS WORKOUT   Warm Up: 3 Rounds 12 OH squats PVC, 10 Pass throughs, 10 Pushups, 2 lap run   Strength: Find 1RM Squat Clean   Metcon: For Time Of: 100 DU 75WB 50 T2B 25 HSPU 12 min time cap    Read more

Christmas is always a special time for families to come together to share a warm meal and open presents under the Christmas tree.  Unfortunately there are many families who struggle just to put a meal on the table during Christmas time let alone have the resources to put presents under the tree. To help those who are in need we are encouraging everyone to bring a toy to donate to Toys for Tots during our Christmas party.  We will be collecting all of the presents under the small tree that we have in our members lounge.  You don’t have to spend much and you can choose to buy for a girl, boy or both. More often than not we can become consumed with the stresses of the holidays and forget what it is truly about.  The holiday season is about sharing peace and love with everyone and we feel this...Read more

If you want to thank Leo for being your coach you can visit our Facebook page or send an email to [email protected].  Thanks Leo!   GROUP CLASS WORKOUT   Warm Up: 2 Rounds 5 inchworms, 10 burpees, 10 barbell goodmornings, 15 air squats   Strength: 5×3 Front Squat @80% (Every 1:15)   Metcon: Dynamic: Every 2 Minutes 15 Double Unders 4 Thrusters @95/65 Increase by 5 Double Unders and 2 Thrusters every rounds till failure. Once fail hop on a machine.   Foundational: Every 2 Minutes 20 Singles 4 DB Thrusters Increase by 5 Singles and 2 Thrusters every rounds till failure. Once fail hop on a machine.   Mobility: Pre – Tricep Smash (pg. 276) Post – Suprapatellar smash and floss (pg. 327)     COMPETITORS CLASS WORKOUT   Click Here  Read more

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 6×3 DL (Increase in weight) Every 1:15   Metcon: Dynamic 18 Min AMRAP 30 Ab Mat Sit Ups 25 Cals 20 Total DB Snatches @50/35 15 TTB 10 Burpees to rig   Foundational  18 Min AMRAP 25 Ab Mat Sit Ups 20 Cals 20 DB Snatches 15 K2E/V-Ups 10 Burpees   Mobility: Pre – Banded Hip Extension (pg. 329) Post – Hamstring Smash on Lacrosse Ball     ENDURANCE CLASS WORKOUT   Warm up:  4 rounds of: 10 goblet squats 10 cals on bike 10 straight leg sit up   Metcon: 25 min EMOM of: Every 2 and half minutes complete 150/120 meter row 8 burpees   Accessory: 5 mins of flutter kicks     MOBILITY CLASS Dealing with back pain by myofascial release     LADIES NIGHT CLASS   Warm up: TABATA on machine 3 lap run TABATA Sit...Read more