David & Sarah Shaw are all in.  And they’re all in, together.  Teamwork has taken human form and they’re paving the way for other couples to crush goals, live healthier, and enjoy each other, just as they have. How long have you been claiming each other? S: We just celebrated our 17-year wedding anniversary a...Read More

Function: A.) Back Squat w/ Pause 4x5reps *Pause on 1st 3 reps for 2 sec. * Last 2 reps are normal *In between Sets 3 strict Chin Ups B.) 4 rounds 21 cal row 14 Dbl KB Thrusters 10 ring rows Perform/RX: A.) Back Squat w/ Pause 4x5reps *Pause on 1st 3 reps for 2...Read More

Function: A.) 10 minute EMOM Odd – Double KB Press Even – 5 box jump B.) 12 min AMRAP 400 m row 20 Wallball (20/14) 60 single unders/1 lap run Perform/RX: A.) 10 minute EMOM Odd – 5 BNSP (no miss) Even – 5 box jump B.) 12 min AMRAP 400 m row 20 Wallball...Read More

Malachi is the definition of a gentle giant.  Arguably the friendliest person you’ll find that can back squat 400+ lbs. on the regular.  (His 1RM is 455#).  Chew on that. And you can learn a few moves if you observe him in his natural habitat, (on Hip Hop Friday); but whatever you do, don’t take his favorite...Read More

Friends and Family Day! KettleBell/Function A.) EMOM 10 min. Odd – KB/DB Front Squats x5 (use same weight) Even – Single arm DB/KB Press x4 (L/R) Perform/RX A.) EMOM 10 min. Odd – Front Squats x5 (use same weight) Even – Single arm KB Press x4 (L/R) (1.5 / 1) B.) 4 rounds w/partner You...Read More