Saturday, 11.17.2012 Josh S. ***** teams of 2 will complete 5 rounds for total time: p1 – 12 wall balls p2 – 12 wall balls p1 – 7 burpees p2 – 7 burpees p1 – 20 walking lunges p2 – 20 walking lunges rest 2 minutes b/n rounds 1 partner works, 1 partner rests Tweet

Wednesday, 09/26/2012 Happy Birthday shout out to big Sam Z!!! We love having you around, Sam! Yoga – Thursday @ 7:30am, bring a mat Swim Class – Thursday @ 7:30pm workout of the day (both groups) Part 1) Back Squat @ 30×2, 3-3-3-3, rest 5 minutes b/n sets (all sets tough) Part 2) 3 sets: 15 Unbroken Wall Balls 15 Knees to Elbows (3 sets of 5 w/ forced break) Max double unders in 90 … » read more

Monday, 07.23.12 HAPPY BIRTHDAY TARYN H! Workout of the Day: Part 1) Overhead Squat 3-3-3-3-3; rest 3 minutes Part 2) 7 min AMRAP 7 wall balls 7 burpess Tweet

Saturday Teamwork (8am and 10am) teams of 2 will complete amrap in 20 minutes: 10 wall balls 10 kb sumo deadlift high pulls (32kg/24kg) 100 meter run Partners will alternate movements each round.  Athlete 1 will perform 10 wall balls then take a brief rest while athlete 2 performs 10 sumo deadlift high pulls.  After the sdhp’s are finished, athlete 1 will run 100 meters.  Athletes will switch movements for round 2.  Plan to work … » read more

Day 23 of the “New Year, New You” Challenge Workout of the Day 21-18-15-12-9-6-3 reps for time: Kettlebell Swings Wall Balls ***** Games Prep: A1. Power Snatch 3,3,3; rest 90 seconds A2. Weighted Pull Ups 5,5,5: rest 90 seconds

Day 30 of the WHOLE30! Great work to those who have pushed through these past 30 days…1 day left! Schedule this week: – Today: Normal schedule – Tomorrow: No group classes – Happy Thanksgiving!! – Friday: 8am, 10am and 5pm – Saturday: “In House Challenge”; 3 events/wods between 8am-11am (you can participate in 1, 2 or all 3…great prep for those doing Fitness Elevated) Fitness Elevated is coming up in just over 2 weeks now … » read more

Happy Birthday Kelly S.! (and Terry S. last week) Lee and Brett working their forward lunges! Okay, I know I was supposed to get details up yesterday about the upcoming nutrition challenge.  Didn’t happen…yet!  Hang tight another day, I’m working on something cool and it will be worth the wait. Workout of the Day Part 1 – On each minute, for 6 minutes, complete 5 touch and go clean and jerks. Choose a weight that … » read more

Remember, starting today, the 9:30am class is now at 9:00am! Workout of the day: Part 1) 3 sets x Weighted Forward Lunges Right Leg @ 2021 tempo, 6-8 reps/ leg, rest 1 min Weighted Forward Lunges Left Leg @ 2021 tempo, 6-8 reps/leg, rest 1 min Weighted Pull Ups (or Strict/Negatives) @ 30×1 tempo, 4-6 reps, rest 1 min Part 2) In 7 minutes: (buy in) 150 Double Unders (or 3.5 minutes of d.u.) then … » read more

Saturday Team Workout In teams of 2, each person will complete: 21 Wall Balls 21 Toes to Bar 100m Sandbag Run (80#/60#) 15 Wall Balls 15 Toes to Bar 100m Sandbag Run 9 Wall Balls 9 Toes to Bar 100m Sandbag Run Only one team member can work at a time, and must complete all reps of one movement before moving on to the next…i.e., person 1 will complete 21 wall balls, after which person … » read more