Friday, November 30, 2018

November 30 2018

Class at 5PM Today

In a five minute window complete:

12 Calories Bike
24 Wallballs
6 Deadlifts 225/155

Repeat for a total of 5 cycles


Accumulate 2 Mins - Chin over the Bar hold
5 Sets of:
Max Unbroken Strict Pullups immediately followed by
15 Barbell Row With ½ Bodyweight

*If you can not do a strict pullup begin your sets with a max chin over the bar hold

Wednesday, November 28, 2018

November 28 2018

 The thing about high intensity training is that it only works with consistency, the type of training that we do will not work without regularity.  There are certainly ways to train for less consistent types of people that are looking for their workouts to be less a progression of fitness and more so a maintenance of specific sub category of fitness (weight loss) but our workouts and schedule is not built for that.  The way we way workout is put together for an all around lasting progression of fitness for people that want to consider themselves well rounded, fit individuals.  In order to achieve that your workouts need to be varied, they need to be uncomfortable and they need to be consistent.  Without variance your fitness will have holes in it, maybe strength, maybe flexibility or possibly your endurance but be sure whatever you are neglecting is hindering your overall fitness level.  Without discomfort you will see no improvements because you are never forcing your body and mind to adapt or grow with any stimulus or stress and without consistency none of it matters.  Anyone can show up out of the blue, have a great performance giving a workout everything they have and then go home and forget about working out for the next few days, weeks or months.  Congratulations you made yourself sore but unless you've done so with some sort of consistent pattern of work and rest you will never see results.  Bodies change, strength grows, adaptations occur, fitness is gained only with a repeated stimulus forcing the adaptation.  Working out once a week real hard and thinking about working out for all of the other days is not equal to that of the person who works steadily, workout after workout, day after day, eating well and resting in between.  The holidays are here and with that comes a whole new set of excuses to skip the gym, eat the shitty food, stay up late and accept your lack of results or you can come to class, 3-4 hours a week and continue to maintain your progression of fitness and health.  You might see a bit of a pattern over the next six weeks through the holidays in terms of the workouts, this is my attempt to combat the poor choices a lot of you make outside of the gym during this season but keep in mind none of it will make sense or help unless you stay consistent and bring your festive self to class...  You're welcome...

Class at 5PM and 6PM Today

On The Minute for 30 Minutes complete:

Min 1: Bike 15/12 Calories
Min 2: 20 Alternating Box Step Ups
Min 3: 15 Double Kettlebell Thrusters 35/25
Min 4: 15 Burpees
Min 5: 20 Hand Release Pushups
Min 6: 12 Over and Unders


8 Rounds of 20 secs on 10 secs off of:
D-Ball Loaded March 100/70
8 Rounds of 20 secs on 10 secs off of:
L-Sit hold
8 Rounds of 20 secs on 10 secs off of:
Glute Bridges

Monday, November 26, 2018

November 26 2018

Class at 5PM and 6PM Today 

10-9-8-7-6-5-4-3-2-1 Unbroken Reps for Time of:

Power Cleans 115/80

*15 Situps + 20 Double Unders Between each round


Back Squat

Wednesday, November 21, 2018

November 21 2018

Class at 5PM and 6PM Today 


As Many Rounds as Possible in 7 Minutes of:

20 DB Hang Cleans 40/25
18 Box Jumps

Rest 3 Minutes

As Many Rounds as Possible in 7 Minutes of:

20/15 Calories Bike
18 DB Snatches 50/35

Back Squat 

Monday, November 19, 2018

November 19 2018

Take responsibility then take action..

Regular schedule all week
Class at 5PM and 6PM Today 

As Many Rounds as Possible in 18 Minutes of:

14 Overhead squats 
100 Double Unders
14 Front Squats
20 Burpees
14 Back Rack Lunges
100 Mountain Climbers


On the 2nd Minute for 12 Minutes:

1 Snatch Deadlift + 2 Hang Power Snatches + 3 Overhead SQuats

Wednesday, November 14, 2018

November 16 2018

Class at 5PM Today 

Every 4 Minutes for 5 Rounds complete:

20 Overhead Dumbell Lunge steps 40/20
18 KB Swings 53/35
16 Burpee Box Jumps


Bench Press 

Monday, November 12, 2018

November 12 2018

Congrats to Kristin on her the birth of her son
(and for staying fit with us through her entire pregnancy)
Class at 5PM and 6PM Today

 3 Rounds for Time of:

21 Deadlifts
15 Pullups
9 Front Squats

(Or *75% of days complex weight)


On The 2nd Minute for 14 Minutes:

2 Deadlifts + 1 Squat Clean  

Climb to a max for the complex

Friday, November 9, 2018

November 9 2018

Class at 5PM Today


On the Minute for 25 minutes complete:

Min 1: 15/12 Calories Bike
Min 2: 5 Pullups, 10 Pushups, 15 Air Squats
Min 3: 8/5 D-Ball Cleans 100/70
Min 4: 50 Double Unders (100 Singles)
Min 5: 2 Power Cleans 165/115


Push Jerk

Wednesday, November 7, 2018

November 7 2018

Class at 5pm and 6pm today 


As many rounds as possible In 15 minutes of: 

18 Kb Swings 
6 Burpee box jumps 
12 Dumbell snatches 
4 Toes to Bar 


3 sets of 

25 med ball sit-ups 
50 ft Front rack carry 
15 sit-ups 
50 ft. Overhead carry 

Monday, November 5, 2018

November 5 2018

Class at 5PM and 6PM Today 

 5 Rounds for Time of:

20 Sumo Deadlift High Pull 95/65
10 Thruster 95/65
5 Bar Facing Burpees

*12 Minute Cap
On The 2nd Minute for 14 Minutes:

1 Power Clean + 1 Hang Squat Clean + 2 Front Squats

Friday, November 2, 2018

November 2 2018

Class at 5PM Today 

3 Rounds for Time of:

10 Front Squats 155/105
Run 400M
30 Chest to Bar Pullups
50 Double Unders

Strict Press