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TUESDAY 190101

Warm-up: Individual… Row or bike Crossover Symmetry 10 Dumbbell curls to press each arm 10 Bent over DB rows 10 Air Squats 10 Hollow Rocks 10 Kip Swings 5 strict pull ups   Fitness: For Time 50 Pull-Ups or Ring Rows 400 meter Run 21…

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SATURDAY 181229

Warm-up: Individual… Row or Bike Crossover Symmetry Group… Coaches Choice     Fitness: Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of: 10 Single-Arm Kettlebell Push Press (Left Arm) 10 Single-Arm Kettlebell Push Press (Right Arm) 20…

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FRIDAY 181228

Warm-up: Individual… Bike 2 Minutes Accumulate 2 minutes in bottom of squat Group… Spend 2 mins on ankle mobility with KB on knee Then 10 seated ER/IR hip rotations (90/90 degree turns) Then: 20 mountain climbers, knees to chest + 20 mountain climbers, feet outside…

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THURSDAY 181227

Warm-up: Individual… 3 mins of rowing or biking at a pace where you can nasal breathe only the entire time. Banded lats and Shoulders Group… 5 arm circles, each direction: dime size, golf ball size, med ball size, full circles Accumulate 2 mins in a…

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A 2018 Diet Trends Year in Review

Like fashion and fitness, every year new diet fads emerge claiming to offer new and effective, maybe even revolutionary, ways to eat. But the fact of the matter is, when it comes to diet, even though these ‘new (and exciting) diets’ pretend to re-invent the…

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WEDNESDAY 181226

***We are not doing a full schedule….check FaceBook group for open gym times.  Back to full schedule on Thursday!     Warm-up: Individual…. Row or Bike Crossover Symmetry With your feet against a wall, in a plank position: :30 plank hold + 1 wall walk…

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SATURDAY 181222

Warm-up: Individual… Row or Bike 12 Banded Good Mornings Group… Couches Choice   Fitness: In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 9/6 Calories of Assault Bike 6 Burpee Box Jump-Overs 12 Dumbbell Thrusters…

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FRIDAY 181221

Warm-up: Individual… Row or Bike Crossover Symmetry Group… 5 Shuttles Down and Back 10 Squats 10 Push Ups :30 Bar Hang 5 Burpee Pullups Review the structure and movements…share a barbell for classes large than 10 peeps   Have fun….On the 12th day of Christmas…

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THURSDAY 181220

Announcements: Holiday Schedule: Dec 24-26 – Christmas CLOSED Dec 31-1 – New Year’s CLOSED ** Be on the lookout for pop-up open gym times** December 31 – Obstacle Course Training January 12th – Start 2019 RIGHT Nutrition Seminar January 16th – 30 Day Nutrition Challenge…

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WEDNESDAY 181219

Announcements: Holiday Schedule: Dec 24-26 – Christmas CLOSED Dec 31-1 – New Year’s CLOSED ** Be on the lookout for pop-up open gym times** December 31 – Obstacle Course Training January 12th – Start 2019 RIGHT Nutrition Seminar January 16h – 30 Day Nutrition Challenge…

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