Sunday December 31 2017

HOLIDAY HOURS FACILITY IS CLOSED JANUARY 1, 2, BACK TO NORMAL HOURS WEDNESDAY JANUARY 3, 2018  HAPPY NEW YEAR!!!! GOAL MAKING TIME FOR 2018 PLEASE THINK ABOUT WHAT IT IS YOU WANT TO ACHIEVE THIS YEAR. COULD BE: CLIMB THE ROPE GET MY PULL UPS SIGN UP FOR SPARTAN SIGN UP FOR TOUGH MUDDER LOSE…

Saturday December 30 2017

Teams of 2  BRING LONG SOCKS TODAY !!!  One Athlete working at a time Each Athlete completes all reps Run together Perform as follows: All athletes run 400m. When all teammates are back, Athlete A does 1 Burpee, Athlete B does 1 Burpee and so on untill all Athletes have finished 10, then move on to…

Friday December 29 2017

  CELL PHONE-COMPUTER HEAD……DO YOU HAVE IT? Do you experince neck, back, migraines,shoulder pain, odds are it’s posture related. Easy fix, be aware of your posture and vsiualize the dowel on your back. Strengthen the back and stretch out the front! WARM UP 10 banded rows  10 incline ring rows 10 goublet squats, 3 point…

Friday December 28 2017

Happy Birthday Elmer! You are one hell of a guy and we love you ! Birthday bumps Tiara and TOO TOO time!   Joanna get on that ! Warm up  hip and ankle stretch  2x duck walk 10 air squats  10 ring rows 10 hollow rocks 10 superman  STRENGTH   PICK ONE AND DO WOD…

December 27 2017

   Getting ready for the 2018 Warm Up Roxanne *People will have a light jog on the spot, and everytime the song says “”roxanne”” they will do a burpee” Strength Incline Bench or  strict press  3X3 and Front  squats  5 5 5 5 5, 3 position cleans, high, knee, below knee   3X3  plus front…

December 26 2017

  Jassy Jas doing her push ups Warm up 2x  20 frog jumps 20 single leg deadlift walks with or without weight  2x bear crawl 2x crab walk sideways  4 cartwheels  foam roll posterior chain and naked bar “Christine” 3 Rounds: 500 meter row 12 bodyweight deadlifts/ MW OR SINGLE STANCE RDL WITH MANAGEABLE WEIGHT  21 box…

December 24 2017

No excuses not to work out over the holidays. BODY WEIGHT HOME WORKOUT DO 5 TIMES ADD A FLIGHT OF STAIRS IN BETWEEN SETS 10 JUMP SQUATS 10 MOUNTIAN CLIMBERS 10 PUSH UPS 20 ALTERNATING LUNGES 10 HOLLOW ROCKS DO 5 TIMES ADD 25 JUMPING JACKS IN BETWEEN SETS 20 SQUATS 20 SPLIT SQUATS BACK…

Saturday December 23 2017

Teams of 2 0r 3 EMOM do either a squat, burpee, push up or jump lunge …..oh what fun Metcon (Time) For Time: 60 Single leg burpees  * EVERY 60 seconds do 5 squat Metcon (Time) 60 Pull-Ups * EVERY 60 seconds do 3 Burpees Metcon (Time) 70 RKBS * EVERY 60 seconds do 2 Push-Ups Metcon (Time)…