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Thursday, July 4th

in Fitness, Workout of The Day

9am only today all other classes canceled. Happy 4th of July!!   Read more

Wednesday, July 3rd

in Fitness, Workout of The Day

Workout of the Day Fitness 3 Rounds 8 Alt DB/KB Reverse Lunge 60sec Row @25/20 rest 2:00 3 Rounds” 5AM, 10AM, 530PM Dynamic Lower Conjugate “500m row @1;45/2:05 2 sets 10 SDL w/KB 5 SLRDL (no Weight) 10 GHDSU 2 sets 5 Lateral Slider lunge (w/5sec eccentric) 3 Wall Walks” “5 sets w/3;00 rest 3 Read more

Tuesday, July 2nd

in Fitness, Workout of The Day

Workout of the Day Fitness “A. Superset KB Bent Over Row Row 4 x 10 Alternating + 10 Both Arms Box Squat (to Parallel) 8-8-8-8 @2X11” “B. 3 Rounds for Time (25;00 Cap) 800m Run 20 Inverted Rows (ring or Bar) 20m Sled Push (4×45,3×45) 20 Hand Release Push Ups ” 530PM Max Effort Upper Read more

Monday, July 1st

in Fitness, Workout of The Day

Workout of the Day Fitness “A. Deadstop Front Rack Split Squat Work to a 1 RM For each leg *weak leg first ” “B. 5xAMRAP 3 *rest 1min btw amraps 60m Shuttle Run (10m out and back) 3 Stone Over Shoulder 6 Burpees 9 V-Ups” 5AM, 10AM, 530PM Max Effor Lower Conjugate “500m row @1;45/2:05 Read more

Friday, June 28th

in Fitness, Workout of The Day

Workout of the Day Fitness “A. 3 Rounds Standing Plate Tri Ext x 15-20 rest 30sec Banded Bicep Curl x 25 rest 30sec Quadraped Abductor Hoversx 3 ea leg rest 30sec Seated Knee Tuck x 20-40sec ” “B. With A Partner (20:00 Time Cap) 6 Rounds 250m Row Partner holds DBs in farmer position *penalty Read more

Thursday, June 27th

in Fitness, Workout of The Day

Workout of the Day Fitness “A. Close Grip Bench Press 2-2-2-2-2-2 Build to a challenging 2 Rep *failing a set will result in a 1 mile run penalty ” “B. For Time 1000m Row 50 Push Press @35% of 3 rep 50 Hang Power Cleans @35% 1000m Row” 530 & 6PM 30min HIIT Class 150 Read more

Wednesday, June 26th

in Fitness, Workout of The Day

Workout of the Day Fitness “A. Trap Bar Deadlift 1-1-1-1-1-1 *building to a technically sound 1 rep***** chase the sinlges with Depth jump, Stick landing for 3 count, then hurdle hop. 2 Toations of the plyo complex” then “B. 5 Rounds w/3;00 rest 5 Trap Bar Deadlift + 80m Sled Sprint (empty Sled)” 5AM, 10AM Read more

Tuesday, June 25th

in Fitness, Workout of The Day

Workout of the Day Fitness “A. Superset DB Iso Row 4 x 8-10 REPS each arm DBL KB Rack Squat (to Parallel) 6-6-6-6 *hold Paralell for 10sec for first rep only” “B. 5 Rounds for Time (22;00 Cap) 20/15 Cal Bike 15 Pull Ups 20m Reverse Sled Drag (Heavy plates) 30 KBS 53/35” 530PM Max Read more

Monday, June 24th

in Fitness, Workout of The Day

Workout of the Day Fitness “A. Deadstop Front Rack Split Squat Work to a Maximal Load For each leg *weak leg first ” “B. 8 Sets 45sec Shuttle Sprint (10m out and back) rest 15 sec 30sec Stone over Shoulder rest 30sec 45sec Ski for meters @>225/190 rest 15sec 30sec Hang Devils Press 30sec Rest” Read more

Friday, June 21st

in Fitness, Workout of The Day

Workout of the Day Fitness “A. 3 Rounds DB Roll Over x 12-15 rest 30sec BB Curl x 10 rest 30sec Bear Sit lift offs to straddle 3 ea leg x rest 30sec wtd Plank x 60 ” “B. AMRAP 15 in teams of 3 for max tonage, teamates rotating stations every minute Trap Bar Read more