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Friday, October 19th

in Fitness, Workout of The Day

Workout of the Day Fitness A. Front Squat Heavy Single 5 seconds down, 3 second pause. B. AMRAP 12: 3 Thrusters (65/45) 3 Toes to Bar 3 Calorie Bike/Ski 6 Thrusters (65/45) 6 Toes to Bar 6 Calorie Bike/Ski 9 Thrusters (65/45) 9 Toes to Bar 9 Calorie Bike/Ski …. Up by (3’s) until finish Read More…

Thursday, October 18th

in Fitness, Workout of The Day

Workout of the Day Fitness For Time: 70/50 Calorie Row 50 AbMat Sit-ups 30 SB Cleans 50 AbMat Sit-ups 70/50 Calorie Row Read More…

Wednesday, October 17th

in Fitness, Workout of The Day

Workout of the Day Fitness 3 Rounds: 600 Meter Run 21 Hang Squat Snatches (75/55) 530 Dynamic Effort Primer: Work to a High Box Jump with single leg landing A. 12×2 Banded or chain Seated Sumo DL @50% 1RM +30% Tension B. SLKB RDL with banded distraction 3 x 6-8 ea leg C. Front Rack Read More…

Tuesday, October 16th

in Fitness, Workout of The Day

Schedule note: Beginning today we are no longer offering rowing at 5:30 on Tuesday and Spartan Class on Friday. Tuesday and Friday at 5:30pm will now be upper body centric workout. It will be based on the conjugate method similar to Monday and Wednesday’s 5:30pm class for lower body. If you want to develop strength Read More…

Monday, October 15th

in Fitness, Workout of The Day

WOrkout of the Day Fitness 4 Rounds: 1 Minute Toes to Bar 1 Minute Reverse Lunges 1 Minute Single Arm Dumbbell Push Press (50/35) 1 Minute Box Jumps (24/20) 1 Minute Rest 530 Max Effort Primer: 90 degree box jumps 4 sets 3 ea direction A. Work Up to a 1RM Seated Sumo Deadlift B1 Read More…

Friday, October 12th

in Fitness, Workout of The Day

Workout of the Day Fitness For Time: 2k Row 150 Double Unders or 300 Singles 10 Rounds of “Cindy” Read More…

Thursday, October 11th

in Fitness, Workout of The Day

Workout of the Day Fitness A. On the 1:30 x 7: 7 Dumbbell Strict Presses 7-6-5-4-3-2-1 Deadlifts B. For Time: 1 Mile Run Read More…

Wednesday, October 10th

in Fitness, Workout of The Day

Workout of the Day Fitness 5 Rounds: 1 Minute Wallballs (20/14) 1 Minute Dumbbell Snatches (50/35) 1 Minute Calorie Bike 1 Minute Rest 530 Dynamic Effort Primer; Seated Box Jump w/stomp 6 x 1 Max Height A. 12×2 Banded or chain Seated Sumo DL @50% 1RM +30% Tension B. Staggered Stance Deadlift 4 x 6 Read More…

Tuesday, October 9th

in Fitness, Workout of The Day

Workout of the Day Fitness For Time: 800 Meter Run 21 Power Cleans (155/105) 400 Meter SB Run (70/35) 21 Burpee Box Jump Overs (24/20) Read More…

Monday, October 8th

in Fitness, Workout of The Day

Workout of the Day Fitness A. Overhead Squat or Front Squat 5 Sets of 5 B. Pausing Snatch Deadlift 5 Sets of 5 C. Power Snatch or Power Clean 5 Sets of 5 530 Max Effort A. Work Up to a 1RM Seated Sumo Deadlift B1. GHR 3 x 8-12 Reps B2. Banded Good Morning Read More…