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GROUP CLASS WORKOUT   Warm Up: 3 min machine 20 lunges, 20 hollow rocks, 15 goblet squats, 15 v-ups, 10 burpees   Strength: 8 Minute EMOM 2 Front Squats @80%   Metcon:   Welded 14 Minute AMRAP 20 Cal Row 15 Wall Balls 20/14 10 KB Swings @53/35 Rest 1 minute 1 min Plank 3 Minutes MAX AB-Mat situps   Welded Lean 14 Minute AMRAP 20 Cal Bike 15 Weighted Step ups 35/20 10 V-Ups Rest 1 minute 1 min Plank 3 Minutes MAX AB-Mat situps   Mobility: Pre – Banded Heel cord (pg. 385) Post – Banded Hamstring Stretch       OPEN GYM 8am to 9am       SKILLS CLASS “Bro Sesh” L-Sits       COMPETITORS CLASS WORKOUT CLICK HERERead more

  GROUP CLASS WORKOUT   Warm Up: 7 Rounds 30/15 Double Under Practice 20 PVC PT, 15 Pushups   Skills: Tire flips, Dips/Ring Dips/MU, HSPU/Wall Climbs 16 Minutes   Metcon: Welded 5 Rounds 10 T2B 15 Cal Row 20 Wall Balls 20/14   Welded Lean 4 Rounds 200 Run 15 KB Swings 53/35 20 Plank to Pushup   Mobility: Pre – Banded Bully (pg. 268) Post – Hamstring Smash on Lacrosse Ball       COMPETITORS CLASS WORKOUT CLICK HERERead more

GROUP CLASS WORKOUT   Warm up:  30/30 sprints for 4 minutes then: 25 Air Squats 20 GM 15 V-ups 10 Inch worms   Strength:  8 sets of: Welded: 2DL+1 Hang Clean + 1 Jerk Welded Lean: 5DL+4 Hang Cleans   Metcon: Welded 4 rounds of: 3 Min AMRAP 10 Push Press (95/65) 10 Front Squat (95/65) 10 Cal on Bike 1 min rest   Welded Lean   15 min AMRAP 10 KB Swings (53/35) 10 Goblet Squats (53/35) 10 Cal on Rower   Mobility:  Pre – Banded Hip Extension (pg. 329) Post – T-Spine Smash with lacrosse ball or foam rollerRead more

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 and how many times a week you should attend class. For the beginner, the person who hasn’t jumped rope in 30 years, or hasn’t run a mile since high school, two days a week is a good start. You want to introduce the body back into moving again. The muscles will ache and the lungs will burn, even from just two days a week. If you push that first week and go 4 or 5 times, the body will react negatively. Don’t dive in the deep end of the pool. Once the body starts to adjust and grow stronger,...Read more

Have you got your Yoga on yet?  If not, why?  Would you change anything about yoga if you could?  These are the questions we are wondering and more as we continue to grow our yoga program.   Listed below is the link to the yoga survey that will only take you short amount of time to help us continue to bring you the best service possible! When you complete this survey let Sabrina know at the front desk and she will provide you with a free drop in to one of our yoga classes!  Thank you for your help!   http://survey.constantcontact.com/survey/a07ebglb8x7idrxhalf/start     GROUP CLASS WORKOUT   Warm Up:   Trainer Choice   Strength: 6×3 Clean Grip DL (Every 1:20) No mixed grip. *After each set 3-5 Strict Pullups  or 10 V-Ups   Metcon:   Welded Buy In: 25 Pullups/3 Rope Climbs 2 Rounds 6 Power Cleans 155/105 18 Wall...Read more