Function: A.) RDL’s 5×5 @ 60% B.) For time: w/partner, 1 person working at a time accumulate: 40 burpees 4 laps 40 HR Push-ups 4 laps 40 burpees Perform/RX: A.) RDL’s 5×5 @ 60% B.) For time: w/partner, 1 person working at a time accumulate: 60 burpees 6 laps 60 HR Push-ups 6 laps 60...Read More

Function/RX/Compete: A.) Make up Lift Function: B.) 2 rounds 30 Dips 30 Pull-ups 1k row Perform/RX: B.) 2 rounds 30 Dips 30 Pull-ups 1k row Compete: B.) 2 rounds 40 Ring Dips 40 C2B 1k row -Results to BTWB  Read More

Sometimes people who wear business suits to work are a bit abrasive, guarded, or just plain boring.  Mark Michalski has a flourishing career but he is none of those things.  In fact, he’s extremely intelligent, polite, and actually a pretty normal dude.  His honesty and openness was refreshing and I hope you can relate to...Read More

Function: A.) 5 Rounds – Sprint to Grass and Back – 14 1 leg squats Rest 1 min. B.) For time: 25-15-5-15-25 Wallballs (20/14) 60-40-20-40-60 Mountain Climbers Run 1 lap after each round Perform/Rx: A.) 5 Rounds – Sprint to Grass and Back – 14 pistols Rest 1 min. B.) For time: 25-15-5-15-25 Wallballs (20/14)...Read More

Function/Perform/Compete: A.) Make Up Lift Or Skill work Function: B.) For time: 200 Single unders 50 Push-ups 40 Sit-ups 30 Double KB/DB Push press (35,26) Front rack walking lunge <-> Perform/RX: B.) For time: 100 DU 50 Push-ups 40 T2B 30 STO (95/65) Front rack walking lunge <-> Compete: B.) Regionals 13.6 For time: 100...Read More

Function/Perform/Compete: A.) Skills Practice DU, TGU, Bar MU, PU,   Function: B.) 5 rounds 15 DB Snatch 15 Pull-ups 400 m run 15 DB Thrusters 15 Burpees ***30 min cap*** Perform/RX: B.) 5 rounds 15 Power Snatch (95/65) 15 Pull-ups 400 m run 15 Thrusters (95/65) 15 Bar over Burpee ***30 min cap*** Compete: B.) 5...Read More

Function: A.) EMOM 10 min. Odd -A.)KB Front Squats x5 Even – Single arm KB Press x4 (L/R) (1/ .5) B.) 20 min EMOM 1st min: 1 Push-up 1 Squat 1 Sit-up 2nd min: 2 Push-ups 2 Squats 2 Sit-ups 3nd min: Continue… once you fail, start back at 1 rep Perform/RX: A.) EMOM 10...Read More

1.  Fitness is lifelong journey.  If you are planning on 6 week program to change you forever, you will not change.  Showing up is 90% of the journey and you will need to show up for the rest of your life. 2. The scale is just a number and may go up or down as...Read More

Shopping for healthy, real food is not hard. Here is a nice big list to get you started. (Oops more then 6 I guess…) 1 Lean Meats Poultry Turkey Chicken breast Pork tenderloin Pork chops Steak Veal Bacon Pork Ground beef Grass-fed beef Chicken thigh Chicken leg Chicken wings (yum!) Lamb rack Shrimp Lobster Clams...Read More

KettleBell/Function: A.) 7 Rounds – Sprint to Grass and Back – 10 OH plate Lunges Rest 1 min. B.) 4 rounds 3 min round, 1 min rest 400 m row in remaining time burpee box over with DB’s   Perform/RX: A.) 7 Rounds – Sprint to Grass and Back – 10 OH plate Lunges Rest 1...Read More