Blog

By: Karen Lilleyman As we all learn in school, the human body is roughly two thirds water and we could not live more than a few days without consuming it. It is clearly a vital part of our workout (and post workout) strategy, but how much should we really be drinking? It seems many of the articles and campaigns urging us to drink more have dubious origins – often sponsored by bottled water manufacturers – and are not always based on sound scientific evidence. The classic yardstick is that we should aim for 8 ounces of water 8 times per day (which equates to about 2 liters, or half a gallon). More recently, in an attempt to link intake more directly to individual body requirements, it has been recommended that we take in between a half and a full ounce of water for every 2 pounds of body weight. However even that measurement doesn’t...Read more

Give and Take By: Sabrina Blajos During my whole #Brinachallenge I have definitely learned a lot of things but the most important one has been the “give and take”. What I mean by this is making sure to understand when it’s okay to give in to temptations and when it’s not okay to take away from all the hard work and discipline you have been putting in to get to a certain goal. I bring this up because I know the holidays are right around the corner and we tend to think its okay to “give” a little too much and then before we know it we have “taken” away from all the hard work we have put in the past year. I’m definitely not saying don’t enjoy the holidays but if you know you are going to a Halloween party on Saturday, try your best to eat clean and...Read more

Armistice of WW1: 11th hour of the 11th day of the 11th month 1918. Group Class Workout   Warm Up:  Trainer Choice   Accessory Work: 14 minutes 5×10 lunges (HEAVY) 100 banded leg curls     MetCon: Welded & Welded Lean: 11 Rounds   11 wall balls (20#/14#) 11 calorie machine (alternating) 11 KB swings (53#/35#) Adv: 70#/44# kettlebell swings *30 minute time cap     Mobility: 10 minutes Pick a weakness, attack it. Get better. Give you body the attention it deserves.Read more

By: Savina Brown With the holiday season in full force it is easy to get caught up in the chaos and craze that accompanies this time of year. Whether we are overbooked with parties, overwhelmed with present buying, or overeating because of all the delicious treats and get-togethers, it is important to take a step back and remember all that this season is about. It is not the presents. It is not the food. It is not about who has the best lighting display. It is about time. Time spent with family and friends, time enjoying one another’s company, time expressing our love and gratitude for one another, and time to recognize how truly blessed and lucky we are. As we get older we lose sight of how magical and special this time of year is. We become consumed with all these adult responsibilities and forget the true meaning of...Read more

Don’t forget tomorrow is 40% off all Reebok gear including shoes!     Group Class Workout   WARM UP 5 Min AMRAP 20 Shoulder Dislocates, 10 Jump Squats, 8 Burpees   STRENGTH 12 Rounds Every 50 Secs 2 Hang Power Snatches   METCON Dynamic: ʺHelenʺ 3 Rounds for time 400m Run 21 KBS (53/35) 12 Pull-ups 17 Min Time Cap Foundational 3 Rounds for time 400m Run 21 KB Swings 12 Banded Pullups   MOBILITY  Pre – T-spine smash (pg.239) Post – Low Back Smash (pg. 288)     Competitors Class   WARM UP 5 Min AMRAP 20 Shoulder Dislocates, 10 Jump Squats, 8 Burpees   STRENGTH Find 1RM Squat Clean   METCON   3 Rounds of: 15 thrusters @95lb/65lbs 10 Hang Power Cleans @95lbs/65lbs 5 10″ Deficit HSPU Finish with 20 Pistols Total   MOBILITY Superfriend Calf Smash      Read more