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  • 1/15/2019

    Workout of the Day:

    1) Coach Led Warm Up

    2) For time complete
    125 Burpees

    At the start and then every 2 minutes after complete 20 Double unders. Scale to 40 Singles.

    3) Mobility/Stretching

  • 1/11/2019

    Workout of the Day:

    1) Coach led warmup
    2) For total reps complete 5 rounds of
    60 Sec ME Row for Cal
    60 Sec ME Wall Ball 20/14 to a 10 foot target
    60 Sec ME Push-ups
    60 Sec Rest
    3) Mobility/Stretching

    Notes: Go Hard on this!!!

  • 1/10/2019


    Workout of the Day:

    1) Coach led Warm-up

    2) Every 30 seconds for 3:30 complete 2 Hang Power Cleans using 80% of your 1RM Power Clean

    3) 12 Minute AMRAP of

    100m Run

    20 Single Arm DB Power Cleans Alternating Arms 50/35

    20 V-ups

    4) Mobility/Stretching



  • 1/9/2019

    Workout of the Day:

    1) Coach led Warm-up

    2) For time complete 4 rounds of
    10 KB Snatches Left Arm
    10 KB Over head Walking Lunges Left Arm
    50 Double Unders
    10 KB Snatches Right Arm
    10 KB Overhead Walking Lunges Right Arm
    50 Double Unders

    Notes: For the KB movements use the same weight. Prescribed weight is 53/35. Scale as necessary.

    3) Mobility/Stretching

  • 1/8/2019

    Workout of the Day:

    1) Coach Led Warm Up

    2) For total reps complete death by
    Pull-ups
    Box Jumps 24/20

    Notes: How this works is, during the first minute complete 1 rep of each movement and rest the remainder of the time. During the 2nd minute complete 2 reps of each movement and rest the remainder of the minute. Keep on doing this until you can no longer complete the prescribed amount of reps for the minute you are on.

    3) 3 rounds for quality of
    15 Sit-ups
    15 Russian Twists with a KB
    15 V-ups

    4) Mobility/Stretching

  • 1/7/2019


    I hope you all had a great weekend. Let's get our week started right with a good workout. 

    For all of our current athletes please make sure to check your email as you should have received an important email from us today. For those who have already received the email then you already know we will no longer be holding a 9:00 or 10:00 am class. We apologize for any inconvenience this may cause  any of you. If you have any question or concerns please contact us directly via email, messenger or phone.

    I hope to see you all in the gym this week pushing hard.

    Workout of the Day:

    1) Coach Led Warm-up

    2) Take 15 to 20 minutes
    to find a heavy set of 5
    thrusters

    3) For working time
    complete 6 rounds of

    20 Mountain Climbers
    10 Over the bar burpees
    3 Thrusters using 70% of
    todays heaviest

    60 Sec rest between rounds

    Notes:
    1. The Mountain Climbers
    are single count
    2. The burpees can be bar
    facing or over the bar
    laterally
    3. The thrusters will come
    from the ground

  • 1/5/2019


    Workout of the Day:

    1) Coach Led Warm-up

    2) With a partner complete 6 rounds each of

    50 Double Unders (100 Single Unders)

    15 power Snatches 75/55

    Notes: The Partners can break up the reps however they want as long as each one completes the prescribed number of rounds and reps.

    3) Mobility/Stretching

  • 1/4/2019

    Workout of the Day:

    1) Coach led Warm-up

    2) For total reps complete

     3 Minute ME Set of burpees
    then
    12 Minute AMRAP of
    5 Strict Pull-ups
    5 Strict Dips
    10 Lunges (no weight)
    then
    3 ME Set of Burpees

    3) Mobility/Stretching




  • 1/3/2019

    Workout of the Day:

    1) Coach led Warm-up

    2) Clean and Jerk 5-5-5-5-5-5 Reps AHAP. Work up to somewhere between 85-95% of your 5RM and use for all sets. If you do not have a 5RM find a heavy weight and use for all sets. You only need to Jerk the last rep of each set.

    3) EMOM for 10 Minutes complete
    Even Minutes - 5 Power Cleans 165/115
    Odd Minutes - 5 Push Presses 165/115

    Notes: Use the same weight for both movements. With that being said be sure to scale as necessary.

    4) Mobility/Stretching

  • 1/2/2019

    1) Coach Led Warm Up

    2) For time complete
    5 Hill Sprints (rest on the walk down)
    100 V-ups
    5 Hill Sprints (rest on the walk down)

    Notes: Hill sprints to be done up Dock St. to Frasiers.

  • 12/31/2018

    A reminder that we will only be holding a 0900 class tomorrow. Come on in and join us for the last workout of 2018. I hope you all get to ring in 2019 tomorrow night with family and friends. Happy New Year!!!

    1) Coach Led Warm-up

    2) “New Years Eve WOD”
    For Time:
    31 Sumo Deadlift High Pull (95/65)
    31 Abmat Situps
    31 Pullups
    31 Box JumPs (20)
    31 Year End Thrusters (95/65)
    31 KNees to Elbows
    31 CaloriE Row
    31 Wallballs (20/14) @ 10ft
    31 Yay for KB Lunges (1KB held like a goblet squat) 70/53
    31 KEttlebell Swings 70/53
    31 KB CleAn and press (no squat) 70/53 alternating arms
    31 BuRpees
    31 Air Squats
    Then 365 Single Unders

    3) Mobility/Stretching

  • 12/28/2018

    Workout of the Day:

    1) Coach led warmup

    2) For time complete
    500 Double Unders
    Every time you stop or mess up complete 5 Push-ups

    Notes: Scale for double under is x2 Singles.

    3) Mobility/Stretching


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