5 reasons you are still on a diet. 1. You have not built enough muscle. Bootcamps are great for getting started into a healthier lifestyle. But you need to build muscle if you want to get lean for the long run. 2. Your not getting enough sleep. 7-8 hours a night. Until you are there....Read More
Kettlebell/Function: A.) Bench Press 5×5 – heaviest weight with no misses B.) 21-15-9 Ring rows Medball slams Perform/RX A.) Bench Press: 5×5 – heaviest weight with no misses B.) 21-15-9 Pull-ups Medball slams Compete: A.) Bench Press: 5×5 – heaviest weight with no misses B.) 21-15-9 Pull-ups GHD’s Read More
Kettlebell/Funtion: A.) Max Strict Pull Ups Then 15 min pull-up technique work B.) 3 rounds 500 m row 5-10 pull-ups Perform/RX/Compete A.) Max Pull Ups Then 15 min kipping pull-up technique work B.) 3 rounds 500 m row 10 pull-ups(C2B for Compete) -results to comments!Read More
Earn your cheat days in the gym. We’ve all heard this and it’s a cushy little thought process. And as long as our two feet hit the gym floor everyday it allows us to very easily justify “the cheat”. This is a mentality that I am guilty of adopting. But it wasn’t until I took...Read More
Recovery week continues. All Levels: A.) Skills Practice 15 min. B.) 20 min AMRAP Easy pace 400 m run 30 sec HS hold or plank 15 Double KB Front squats (light 35/26)Read More
Friday night lights at 6:30pm. No classes at 6:30pm All Levels: A.) Back Squats 5×2 @ 85% pause 1st rep B.) For time w/partner: 80 Cal Ski 80 Cal Row 30 Cal Bike 400 Dubs(singles count as 1/2 rep) Alternate with partner as needed. Read More
Kettlebell/Function: A.) KB Snatch 5×5 (L/R) B.) 5 rounds 10 Double KB swings. Or Heavy single bell. 10 Hand Release Push-ups 15 Step ups (24/20) RX/Perform: A.) Power Snatch 3×2, 2×1, @75% or less B.) 5 rounds 5 Deadlifts, Heavy 10 Dips 15 Box Jumps (24/20) Compete: A.) Power Snatch 3×2, 2×1, @75% or less...Read More
KB Function: A.) TGU 5×3 B.) 20 min EMOM 1st min: 1 pull-up 1 burpee 1 sit-up 2nd min: 2 pull-ups 2 burpees 2 sit-ups 3rd min: 3 pull-ups 3 burpees 3 sit-ups once you fail, start back at 1 rep Perform/RX/Compete A.) Make up Lift or…… Heavy Back Squats – work up to heavy...Read More
Grip strength comes into play in almost all WOD’s and quite often in our daily lives. Therefore, it’s an important part of functional fitness that shouldn’t be ignored. Here are a few ways to improve your grip strength. Farmer Carry Grab two kettle bells, (one for each hand) and complete 5 rounds of 100 meter...Read More
Friday Night Lights tonight at 6:30pm! No 6:30pm Class. Function/KB A.) Back Squats 7×2 @ 80% pause 1st rep B.) 12 min AMRAP 5 KB Thruster 5 Burpee 1 lap run Perform/RX A.) Back Squats 7×2 @ 80% pause 1st rep B.) 12 min AMRAP 5 KB Thruster (44,35) 10 Burpee 1 lap run -Results to...Read More
