Wednesday 1.20.21
Warm-up: Coaches Choice Macho Man Prep: 3-Sets to build to your workout weights Macho Man= 3 Power Cleans 3 Front Squats 3 Push Jerks Workout: AMRAP 5min 40/30 Calorie Row 20 Box Jump Overs AMRAP “Macho Man” Rest 5min AMRAP 5min 30/21 Calorie Row 15 Box Jump Overs AMRAP “Macho Man” Rest 5min AMRAP 5min … Read more
Tuesday 1.19.21
Warm-up: Coaches Choice Strength: 3 Rounds, for quality 10-15 Floor Press (ascending) 10-15 Plank Pulls (aka: Australian Rows) 20-25 Banded Tricep Pull Downs 1:00min Rest Rest as needed between movements/rounds (~4min/round) 12min time limit Conditioning: AMRAP 12min 250m Row 30 Double Unders 10 Burpees 1.5x Single Unders (45) Rx’d+: 500m Bike 15 Triple Unders or … Read more
Monday 1.18.21
Warm-up: Coaches Choice Strength: Complex: 1 Power Snatch + 3 Overhead Squats 10-min (5-6sets) to build to a heavy complex Modified movements: 1 Power Clean + 3 Front Squats Conditioning: AMRAP 15min 21 Wall Balls 12 Power Snatch 15 Toes to Bar 12 OHS Rx’d: 20#/14# WB 75#/55# Rx’d(m): 95#/65# Rx’d+: 115#/85# Modified movements: Power … Read more
Saturday & Sunday 1.16.21 – 1.17.21
Announcement: 🚨STARTS TODAY🚨 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Price: $129 Click HERE to sign-up! (spots are limited: LAST CALL) Open Gym: 9AM-12PM Saturday: 5 Rounds 21/15 Cal Bike 15 Burpees 9 Power Clean Rx’d: … Read more
Friday 1.15.21
Announcement: 🚨STARTS TOMORROW🚨 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Price: $129 Click HERE to sign-up! (spots are limited: 2 remain) Warm-up: Coaches Choice Strength: Complex: 3 Front Squats + 3 Push Press Take 6sets to … Read more
Thursday 1.14.21
Announcement: 🚨STARTING SATURDAY, JANUARY 16TH🚨 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Price: $129 Click HERE to sign-up! (spots are limited: 5 remain) Warm-up: Coaches Choice Prep: Double Unders Ab-Mat Sit-ups KB SumoDL High Pull Burpee … Read more
Wednesday 1.13.21
Announcement: 🚨STARTING SATURDAY, JANUARY 16TH🚨 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Price: $129 Click HERE to sign-up! (spots are limited: 5 remain) Warm-up: Coaches Choice Workout: 4 Rounds on the 5min mark 20 Alt. DB … Read more
Tuesday 1.12.21
Announcement: 🚨STARTING SATURDAY, JANUARY 16TH🚨 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Price: $129 Click HERE to sign-up! (spots are limited: 5 remain) Warm-up: Coaches Choice Strength: Complex: 3 Deadlifts 3 Hang Power Cleans 3 Push … Read more
Monday 1.11.21
Announcement: 🚨STARTING SATURDAY, JANUARY 16TH🚨 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Price: $129 Click HERE to sign-up! (spots are limited: 5 remain) Warm-up: Coaches Choice Strength: 1) Back Squat 5-4-3-3-3 Ascending 2) Weighted Lunge 5ea-5ea-5ea-5ea … Read more
Saturday & Sunday 1.9.21 – 1.10.21
Announcement: 🚨STARTING JANUARY 16TH🚨 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Price: $129 Click HERE to sign-up! (spots are limited: 5 remain) Open Gym: 9AM-10AM Saturday: “Marston” AMRAP 20min 1 Dead Lift, 205#/175# 10 Toes to … Read more
Friday 1.8.21
Announcement: 🚨STARTING JANUARY 16TH🚨 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Price: $129 Click HERE to sign-up! (spots are limited: 14 remain) Warm-up: Coaches Choice Prep: Squat Clean 2-3sets of 3-4reps building to your workout weight … Read more
Thursday 1.7.21
Announcement: 🚨STARTING JANUARY 16TH🚨 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Price: $129 Click HERE to sign-up! (spots are limited: 15 remain) Warm-up: Coaches Choice Prep: Step-ups Hand Release Push-ups Kettle Bell Swings Workout: [Teams of … Read more
Wednesday 1.6.21
Announcement: 🚨STARTING JANUARY 16TH🚨 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Price: $129 Click HERE to sign-up! (spots are limited: 15 remain) Warm-up: Coaches Choice Strength: Front Squat Take 6sets to build to a heavy 3Rep … Read more
Tuesday 1.5.21
Announcement: 🚨STARTING JANUARY 16TH🚨 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Price: $129 Click HERE to sign-up! (spots are limited: 15 remain) Warm-up: Coaches Choice Prep: Power Clean 4sets of 3-4reps building to your workout weights … Read more
Monday 1.4.21
Announcement: 🚨STARTING JANUARY 16TH🚨 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Price: $129 Click HERE to sign-up! (spots are limited: 15 remain) Warm-up: Coaches Choice Prep: Wall Ball Power Snatch Box Jump Push Press Workout: “Sore … Read more
Thursday to Sunday 12.31.20 – 1.3.20
New Years Schedule: Thursday (31st): Open Gym 9am-12pm Friday (1st): Open Gym 9am-12pm Sat & Sun: Open Gym 9am-12pm Thursday: Part 1: AMRAP 17min 20 Russian KB Swings 20 Wall Balls 20/15 Cal Row Rest 3min Part 2: AMRAP 17min 40 Walking Lunges 30 Sit-ups 20/15 Cal Row 10 Burpee Pull-ups Rx’d: 53#/35# KB 20#/14# … Read more
Wednesday 12.30.20
Announcements: 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Early Bird Pricing: $99 (After Jan. 1st: $129) Click HERE to sign-up! (spots are limited: 18 remain) **Details below** New Years Schedule: Wednesday (30th): No 6:30pm class Thursday … Read more
Tuesday 12.29.20
Announcements: 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Early Bird Pricing: $99 (After Jan. 1st: $129) Click HERE to sign-up! (spots are limited: 18 remain) **Details below** New Years Schedule: Wednesday (30th): No 6:30pm class Thursday … Read more
Monday 12.28.20
Announcements: 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Early Bird Pricing: $99 (After Dec. 31st: $129) Click HERE to sign-up! (spots are limited: 18 remain) New Years Schedule: Wednesday (30th): No 6:30pm class Thursday (31st): Open … Read more
Thursday to Sunday 12.24.20 – 12.27.20
Christmas Schedule: Thursday (24th): Open Gym 9am-12pm Friday (25th): Closed Sat & Sun: Open Gym 9am-12pm Thursday: “12-Days of Christmas” 1 150m Row or Ski or Bike(300m) 2 Muscle-ups (Bar or Ring) 3 HSPU’s 4 Power Cleans 5 Goblet Squats 6 Push-ups 7 Power Snatches 8 Box Jumps 9 Push-press 10 KB Swings 11 Thruster 12 Burpees Barbell … Read more
Wednesday 12.23.20
Announcements: 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Early Bird Pricing: $99 (After Jan. 1st: $129) Click HERE to sign-up! (spots are limited: 20 remain) **Details below** Christmas & New Years Schedule: Wednesday (23rd): No 6:30pm … Read more
Tuesday 12.22.20
Announcements: 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Early Bird Pricing: $99 (After Jan. 1st: $129) Click HERE to sign-up! (spots are limited: 21 remain) **Details below** Christmas & New Years Schedule: Wednesday (23rd): No 6:30pm … Read more
Monday 12.21.20
Announcements: 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Early Bird Pricing: $99 (After Jan. 1st: $129) Click HERE to sign-up! (spots are limited: 21 remain) **Details below** Christmas & New Years Schedule: Wednesday (23rd): No 6:30pm … Read more
Saturday & Sunday 12.19.20 – 12.20.20
Announcements: 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Early Bird Pricing: $99 (After Jan. 1st: $129) Click HERE to sign-up! (spots are limited: 25 remain) Christmas & New Years Schedule: Wednesday (23rd): No 6:30pm class Thursday … Read more
Friday 12.18.20
Announcements: 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Early Bird Pricing: $99 (After Jan. 1st: $129) Click HERE to sign-up! (spots are limited: 25 remain) Christmas & New Years Schedule: Wednesday (23rd): No 6:30pm class Thursday … Read more
Thursday 12.17.20
Announcements: 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Early Bird Pricing: $99 (After Jan. 1st: $129) Click HERE to sign-up! (spots are limited: 25 remain) Christmas & New Years Schedule: Wednesday (23rd): No 6:30pm class Thursday … Read more
Wednesday 12.16.20
Announcements: 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Early Bird Pricing: $99 (After Jan. 1st: $129) Click HERE to sign-up! (spots are limited: 25 remain) Christmas & New Years Schedule: Wednesday (23rd): No 6:30pm class Thursday … Read more
Tuesday 12.15.20
Announcements: 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Early Bird Pricing: $99 (After Jan. 1st: $129) Click HERE to sign-up! (spots are limited: 25 remain) Christmas & New Years Schedule: Wednesday (23rd): No 6:30pm class Thursday … Read more
Monday 12.14.20
Announcements: 💥💥NEW YEAR – NEW YOU💥💥 NUTRITION & EXERCISE CHALLENGE Learn Healthy Habits Support & Accountability Gain Confidence in the Kitchen Make Positive Changes in your Life! Early Bird Pricing: $99 (After Jan. 1st: $129) Click HERE to sign-up! (spots are limited: 25 remain) **Details below** Christmas & New Years Schedule: Wednesday (23rd): No 6:30pm … Read more
Saturday & Sunday 12.12.20 – 12.13.20
NEW YEAR – NEW YOU: Nutrition & Exercise Challenge It’s almost CHRISTMAS! Which means lots of us are already thinking about a new year and new resolutions we want to set for ourselves. With 2020 being an interesting year, I think we all owe it to ourselves to focus in on our health and set … Read more
Friday 12.11.20
Warm-up: Coaches Choice Prep: Row DU’s Cindy: Pull-ups, Push-ups, Air Squats Workout: “Tread Water” 2K Row 150 Double-unders 10 Rounds of “Cindy” Cindy = 5 Pull-up / 10 Push-up / 15 Squats 2:1 Single-unders (300) Rx’d+: 200 DUs and Chest to Bar Pull-ups