Blog

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 8 Singles Back Squat @85% (Every minute) 4 Singles Back Squat @90% (Every 90 seconds)   Metcon: Dynamic 10-8-6-4-2 50-40-30-20-10 Power Cleans @ (155/105) (Adv. 175/125) Double Unders   Foundational 18-15-12-9-6 150-120-90-60-30 KB Swings Singles   Mobility: Pre – Couch Super Stretch (pg. 331) Post – Suprapatella/VMO Smash With Lacrosse Ball       ENDURANCE CLASS WORKOUT Warm up: 100m Row 15 Ball Slams 200m Row 15 Ball Slams 400m Row 15 Ball Slams   Metcon: “The Trent”       MOBILITY CLASS  “How to fix your aches and pains” Q and A about mobility and pain       SKILLS CLASS  Toes to Bar Wall Balls Challenge -25-15-10 of: WB and T2B       LADIES NIGHT  Warm-Up: 3 Lap Run, Cone Drills, 3 Lap Run, High Knees, Butt Kickers   Skill of the Month: Pull-Ups Super Set: 5×15...Read more

Finally they have arrived!  Professional chef and culinary ninja Paleo Nick has dropped off one of his freezers filled with a plethora of paleo meals and treats!   This frozen meals provide just the right balance of macro-nutrients needed to provide you  with a lean and healthy option before or after any workout.  The meals range from $6 to $9 and include: Pastel de Papa with Grass Fed Beef – *This is the one meal in the freezer that has no label!* Super Radical Ribs and Sweets Chicken Tikka Masala with Spaghetti Squash Chipotle Chili with Berkshire Pork Deep Dish Breakfast Pizza Thai Turkey Throwdown We are excited to have Paleo Nicks meals and look forward to hearing your feedback!  If you have any questions about the meals or want to create your own custom meal plan with Paleo Nick you can visit www.paleonick.com or ask anyone at the front...Read more

  GROUP CLASS WORKOUT   Warm Up: 3 Rounds 15 med ball slams, 10 pushups, 15 situps, 10 air squats Finish with 15 PVC PT   Skills: Find 1RM Strict Press (10 Minutes) -Do not sacrifice  form for more weight. No not overextend and arch back.   Metcon: Welded & Welded Lean   18 Min AMRAP 5 Push Press 95/65 10 Pushups 15 Hollow Rocks 20 Total OH Plate Lunges 45/25 Every 3 minutes 30 DU or 6 burpees if you dont have DU   Mobility:  Pre- Banded Front Rack Post-Lacross ball scap smash       OLYMPIC LIFTING CLASS 8am to 9am with Coach Kyle       COMPETITORS CLASS WORKOUT CLICK HERERead more

GROUP CLASS WORKOUT   Warm Up: 3 lap run, 20 scorpions, 15 pushups, 20 PVC PT 3 Rounds 30 sec hollow body,, 10 Kb Swings, 15 air squats   Strength: 6×3 TnG Power Clean (Increase in weight) Every 1:20 Lean: 6×6 Hang Clean Every 1:20     Metcon:   Welded 3 Rounds 400 Meter Run 10 Clean and Jerks @135/95 15 Burpees   Welded Lean 4 Rounds 400 Meter Run 10 KB Swings 53/35 10 Plank to Push up 10 Burpees   Mobility: Pre – Super Front Rack Post – Anterior shin smash and floss with lacrosse ball or roller       COMPETITORS CLASS WORKOUT CLICK HERERead more

  GROUP CLASS WORKOUT   Warm Up: 20 scorpions 3 Rounds 10 Kb Swings, 10 V-ups, 10 lunges Finish with 20 scorpions   Skill: Pistol Squats, HSPU/Wall Climbs, HS Walks, Max Hieght Box Jump 16 Minutes       Metcon: Welded 3 Rounds 5 Power Cleans 135/95 15 Wall Balls 20/14 5 Squat Cleans 135/95 10 Lateral Burpees   Welded Lean 2 Rounds 12 Burpees 3 Man Makers 35/20 18/12 cal Row 3 Man Makers 35/20 12 Wall Balls 20/14     Mobility: Pre – Banded Bully (pg. 268) Post – Suprapatella Smash & Floss (pg. 327)       OLYMPIC WEIGHTLIFTING 8am to 9am       COMPETITORS CLASS WORKOUT CLICK HERERead more