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FRIDAY 160701

Warm-up: Run or Row Crossover Symmetry 15 Hollow Rocks 10 Dive Bomber Push ups Bear Crawl Down Crab Walk Back Handstand Practice 10 Bird Dogs   Strength: Every 2 minutes, for 24 minutes (12 sets): Push Press x 1 rep Build over the course of…

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THURSDAY 160630

Warm-up: Run or Row Crossover Symmetry Accumulate 30 Swings Medium weight 15 Hollow Rocks 15 Supermans Inch Worms Down Butt Kickers back 10 Push ups 10 Pullups 15 Squats   WoD: Every 8 minutes, for 40 minutes (5 sets) of: Run 800 Meters 21 Kettlebell…

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WEDNESDAY 160629

Warm-up: Run or Row Crossover Symmetry 10 Yoga Push ups 15 Hollow Rocks Samson Lunges Down Inch Worms Back 12 High Box Step ups 15 Squats 5 Strict Pullups   WoD: Every 90 seconds, for 30 minutes (5 sets of each station): Station 1 –…

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Harvest Turkey and Roasted Zucchini

I don’t even know what to call this.  If I’m being honest, I got the idea from an old Rachel Ray 30-minute meals cook book.  Anyone else have those?  I have three… Anyway – there’s a recipe for Turkey burgers that has been a long…

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TUESDAY 160628

Warm-up: Run or Row Crossover Symmetry 20 Banded Good Mornings 10 Yoga Push Ups Inch worms Down Crab Walk Back 10 Scorpions 15 Squats 10 Pullups Handstand Practice   Strength: Every 2 minutes, for 24 minutes (12 sets): Power Clean + Split Jerk Build over…

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When you compare….you always lose.

In society today it seems like people are forced to compare themselves to others to see if they stack up.  We see this especially in social media…you see your friends or your old friends from school living out a perfect life on the beach or…

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MONDAY 160627

Warm-up: Row or Run Crossover Symmetry 10 Dive Bomber Push Ups Samson Lunges Down Bear Crawl Back 10 Pull Ups 15 Squats Handstand Practice 10 GHD Situps   Skill Work: Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause…

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SATURDAY 160625

We will hold ONLY open gym from 7:30-8:30 in lieu of classes since we are holding the Summer Meltdown tomorrow.   Warm-up: Run or Row Crossover Symmetry 20 Banded Good Mornings 15 Squats Bear Crawl Down Inch worms back 10 Yoga Push ups 10 Pull…

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FRIDAY 160624

Warm-up: Run or Row 15 Leg Swings 15 High Box Step ups Spiderman Crawl Down Samson Lunges Back 10 Matrix Turns 10 Bird Dogs 10 Yoga Push Ups 15 Tempo Squats Warm up back Squats   Strength: Back Squat *Set 1 – 5 reps @…

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Why we Squat….Because Mom Said So!

We like to squat, mainly because it develops really nice glutes….aka butt!  However it goes well beyond that alone.  Let me share. We usually squat at our gym at least once a week sometimes more but the primary driver is that it is the basis…

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