Blog

GROUP CLASS WORKOUT   Warm Up: 3 Rounds 12 air squats, 12 situps, 12 good mornings pvc, 9 kb swings   Strength: 50 Banded Good Mornings-Advanced with BB 4×15 Heavy KB Shrugs 4×15 Push Ups 4×10 Strict Pull Ups   Metcon: Dynamic 7 Rounds 10 Cals Alt. 10 Wall Balls 20/14 10 KB Swings 53/35 10 OH Plate Lunges 45/25 24 Min Time Cap   Foundational 6 Rounds 10 Cals Alt. 10 Wall Balls Thrusters 10 KB Swings 10 Lunges   Mobility:   Pre-Thoriac Spine Roll on Roller Post– Lat Smash  Read more

GROUP CLASS WORKOUT   Warm Up: 2 min machine 2 Rounds 10 burpees 20 hollow rocks 10 air squats   Strength: 7 Sets (Every 1:15) 1 Power Clean+2 Front Squats   Metcon: Dynamic For Time: Buy In: 30 Toes to Bar 4 Rounds 15 Box Jumps 24/20 15 Pushups 15 Ab Mat Situps 15 Air Squats Cash Out: 30 Toes to Bar   Foundational For Time: Buy In: 30 Knees To Elbows 3 Rounds 15 Box Jumps 15 Pushups 15 Ab Mat Situps 15 Air Squats Cash Out: 30 Knees To Elbows   Mobility: Pre – Super Front Rack Post – Hamstring mobilization With Bands     COMPETITORS CLASS WORKOUT   Click Here  Read more

If you don’t know already, our custom designed American Flag DE shirts are on their way!  We will have t-shirts for men and tank tops for women in the new design ranging in sizes from small to XXL.   These new shirts are looking to go fast and if they are anything like our baseball T’s they could be picked over in the first couple of days!  To help you secure a t-shirt or tank we will have a pre-order sheet at the front of the desk that will guarantee your size.  As soon as the shirts are in we will hold your shirt in the back and you will be able to pick them up at anytime.  Don’t delay, get your’s today!! If you have any questions about the shirts or any future orders please contact [email protected] or talk to Sabrina at the front desk.     GROUP CLASS...Read more

Tammy is currently certified in massage therapy in the state of Nevada.  She was also certified in California in the 1980’s.  She has been involved in athletics all her life and competed on a national level in running. She was also highly competitive in volleyball.  Recreationally Tammy enjoys hiking, biking, rock climbing, and most any outdoor activity.  She is currently enjoying the constant varied challenges that the cross fit classes offer to meet her fitness needs.   Tammy provides a well rounded base of several modalities offering  Swedish-American/sports, deep tissue, stretching techniques, hot and cold stone massage/therapy, positional release, interactive fascial therapy, chair massage, spa techniques and essential oil therapy while utilizing reflexology and trigger point interactively.  Depending on your needs Tammy may employ one technique or use several techniques to achieve the desired results.   Her massage styles range from stress reduction, relaxation, sports, and to help aid in injury therapy within the massage therapist’s scope...Read more

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