Archive for May, 2016

Posted: May 30, 2016 in Uncategorized

We will be open Monday 6-10am!!!!

Posted: May 26, 2016 in Uncategorized


HOLIDAY SCHEDULE 

Friday no evening classes

Saturday closed

Monday 5,6,9 am 

Come ready to work hard tomorrow!! Summer’s coming!! 

Posted: May 24, 2016 in Uncategorized


ALL CORE ALL THE TIME! See you tomorrow 

Posted: May 23, 2016 in Uncategorized


Today’s workout has nothing to do with time. It will be about whether you can finish the workout with perfect movement on every rep. 

Posted: May 20, 2016 in Uncategorized

HAPPY FRIDAY here’s a sneak peak of tomorrow. 

Sneak peak

Posted: May 19, 2016 in Uncategorized

Happy Thursday 

Come ready to train and turn that core on it will be another great day of training I can’t wait. See you there. 

Posted: May 18, 2016 in Uncategorized

WARM UP 

  • Roll out 5 min 
  • Pigeon pose 
  •     Then 
  • Hip cross x 15 per side 
  • Glute bridge x 10 
  • Candlesticks x 5 

STRENGTH   

  • Deadlift 5×5

CONDITIONING 

  •  3x 
  • 10 power cleans 60/35
  • 8 toes to bar
  • 6 DB snatches 
  • 4 pistols (per leg)
  • 2 bear complex 
  • 200 m farmer carry (53/35) 

Posted: May 17, 2016 in Uncategorized

WARM UP 

  • 400 m run 
  • Heel grabs 
  • Butt kicks 

CONDITIONING A

  • TRX circuit 

COMDITIONING B

  • 18 minutes 
  • Min 1- mountain climbers
  • Min 2- pull ups
  • Min 3- wall balls
  • Min 4- burpees
  • Min 5- jumping squats
  • Min 6- KB swings

Posted: May 16, 2016 in Uncategorized

Warm up 

  • Pigeon pose 
  • Standing Toe touch x 15
  •    Then
  • 30 sec jumping jack 
  • 30 sec plank
  • 30 sec glute bridge 
  •      4 rounds 

Strength 

  • 5×5 back squat 

Conditioning 

10-20-30-40-50

  • Air squats 
  • Russian twists per side 
  • Double Unders 

Posted: May 13, 2016 in Uncategorized

* no evening classes on fri 13

If you’ve ever joined the 5am class you’ve had the pleasure of meeting Eric. Eric became a huge part of our morning crew, he always brings a positive hard working attitude and always finds a way to lighten the mood or crack a joke. Eric you will be missed, hope to see you soon. 

WARM UP 

  • 20 hip cross
  • 20 mountain climbers 
  • 5 wall squats 
  •    3 rounds 

STRENGTH

  • 3×3 deadlift 

CONDITIONING 

  • Buy in 400 m run
  • 3 rounds 
  • 15 deadlifts
  • 10 burpees 
  • 5 pull ups 
  • Then 
  • 15 thrusters
  • Then 
  • 3 rounds 
  • 15 hang cleans 
  • 10 see the lights
  • 5 toes to bar 
  • Buy out 400m run