Group Class Workout Warm Up: Trainer Choice   Skill: Rowing Technique and damper setting   MetCon: Welded: Every 3 Minutes (For 5 Rounds) Round 1 2 Rounds 8 overhead squats/front squats 8 toes to bar Round 2 2 Rounds 10 overhead squats/front squats 10 toes to bar *Add 2 reps per round until failure  ...Read More

If you have a Facebook account you might have seen what is being called “The 2014 Ice Challenge”.   The point of this challenge is to pour a bucket of ice cold water on your head and then call out other people to do the same on Facebook.   The people you called out then...Read More

Growing up I have always LOVED being active. Whether I was playing softball, or trying too hard to Phy Ed class. Growing up in Minnesota meant I was practically born with hockey skates on my feet and my upbringing was simple: eat, sleep, hockey. I played for 14 years in total and through my adulthood –...Read More

  Looking for a different post workout recovery then your protein shake?  Look no farther!  Just in yesterday is the Perfect Bar.  What is the perfect bar?  Well let me cut and paste the explanation straight from the site so it is coming straight from the horses mouth. 20 + Organic Super Foods Over 20...Read More

GROUP CLASS WORKOUT   Warm Up: 20 airsquats, 10 burpees, 10 airsquats, 5 burpees 3 lap run, 20 pass throughs   Strength: 2 Cleans (12 minute EMOM) Dynamic: Squat Foundational: Power   Metcon: Dynamic 30-25-15-15-25-30 Cals on Machine Alternating Double Unders Ab Mat sit ups Foundational 25-15-10-10-15-25 Cals on Machine Alternating x2 Singles (50-30-20-20-30-50) Ab...Read More

Have you ever done the Burgner warm up?  Chances are that if you have come to a class that has power cleans in it or snatches you most likely have.  The Burgner warm up is a great way for any skill level to prepare themselves for the clean or snatch.   This warm up is...Read More

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Skills: 5×4 Bench Press (Every 90 Seconds-Increase in weight) Metcon: Dynamic 10 Minutes of 30/30 sprints/rest Row or Bike or Skier Score it total Cals 3 Minute Rest For Time: 10-8-6-4-2 DB Snatches @50/35 Each Arm Front Squats @115/85   Foundational 10 Minutes of 30/30 sprints/rest...Read More

GROUP CLASS WORKOUT   Warm Up: 2 min machine 3 Rounds 10 pvc goodmornings, 12 v-ups, 10 goblet squats   Strength: 12 Singles (Heavy snatch DL) Choose weight (Every minute) Foundational: Moderate weight 12×3   Metcon Dynamic 4 Rounds 90 sec MAX Effort Row 45 second rest 2 min rest between machines 4 Rounds 90...Read More

GROUP CLASS WORKOUT   Warm Up: 2 Min Machine 25 Goblet squats, 20 lunges, 15 burpees   Strength: 9×2 Touch and Go Power Cleans @80% (Every Minute)   Metcon: Dynamic  4 Rounds 7 Toes to Bar 14 Box Jumps 24/20 7 Snatches @115/75 Foundational 4 Rounds 7 K2E/ V-ups 14 Step Ups 6 DB Snatches...Read More

Last but not least is a man of many words, facial expressions and witty analogies (“put the bar down like a baby eagle”).  Jacob brings an energy and positivity that is unmatched and unrivaled.  Along with his burning passion to compete and his keen ability to bring the best out of everyone, Jacob brings an...Read More