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Group Class Workout   Warm Up: 3 Minute Machine 20 air squats, 20 scorpions, 20 leg swings, 15 PVC PT, GM PVC Progression for Overhead Movements   Strength: 5 Sets of: Push Press + Push Jerk + Split Jerk Lean: 5×3 Push Press Every 1:30   Metcon:   Crossfit Lean   Chipper 1500m Row 50 Walking Lunges 40 Box Jumps 24/20 30 Wall Balls 20/14 20 T2B/Knee Raises 10 Cal Bike   Welded 14 Min AMRAP 10 Squat Cleans 115/75 12 Lateral Burpees 8 Squat Cleans 135/95 12 Lateral Burpees 6 Squat Cleans 155/105 12 Lateral Burpees 4 Squat Cleans 175/115 12 Lateral Burpees 2 Squat Cleans 185/125 12 Lateral Burpees Max Squat Cleans 205/135   Adv: M 135/155/185/205/225/245 Adv: F 95/105/125/135/145/155   Mobility Of The Day: Bilateral Shoulder Flexion (pg.259) Improves: Overhead Position, Front Rack PositionRead more

By: Trent Soares Being active is a vital part of a healthy lifestyle. As we know, America is not getting the daily recommended physical activity needed. It has also been proven that the inactivity starts at a young age. Becoming a father this past year has opened my eyes to responsibility. My view on fitness may be different to others but our ultimate goal is the same, maintaining a healthy lifestyle. So, how do we instill this behavior into our children without pushing them away. Here are some examples that I have come up with to try with my daughter Mahina in the future and also examples that seemed to work for me as a child of a physically active family. If you parents’ have any other techniques or failures, please contact me at [email protected] or leave a comment with your stories. I would love to hear them. Be a Fit Dad...Read more

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