Happy Thanksgiving, everyone! We hope you guys have an amazing weekend, and we cannot wait to see you all in the new space this Monday! Here is the schedule for the remainder of this week: Friday: 8am and 9am Class Saturday: Closed (Moving) Sunday: Closed (Moving)Read more

This is what 19 people in one class, all rolling a lovely lacrosse ball along their shoulder blades, looks like!   Warm-Up: 3 Rounds of- 1 Minute of Jumping Jacks 1 Minute of PVC Pass Throughs 1 Minute of Air Squats* *Second and third rounds do Jump Squats   Strength: 3 Sets of 10 Step-Ups Each Leg- Barbell on Back (SAFELY clean bar to Front Rack position, then safely move bar to back), step onto medium height box. Start light, build each set to medium weight, quick pace through all 20 steps* *Weight should not be heavy enough to struggle moving barbell – 15 Minute Cap –   Conditioning: 3 Rounds for time- 400m Run AFAP (as fast as possible) 10 Broad Jumps 10 Burpees REST as long as takes you to complete 1 full Round – Final Score is TOTAL Workout Time (Example; Round 1 takes you 4 minutes,...Read more

Coach Megan and Coach Tom both competed at the 2013 Turkey Challenge this past weekend. Check out the backdrop from at the gym that hosted the event. Not bad, huh?   Warm-Up: 3 Rounds of- 10 KB Swings 10 Goblet Squats (light KB) 10 KB Push Press  (each arm) – Try to not set down the KB for a full round –   Strength: 5 Sets of 3 Reps- Hang Squat Clean, 2 Second Pause at the bottom. (Stand FAST out of the hole) – 15 Minute Cap –   Conditioning: 4 Rounds for time- 5 “High” Box Jumps (30″/24″?) 10 Push-Ups 15 Sit-Ups 300m Row – 20 Minute Cap –   If class size exceeds 10 people, partner with someone (close to your ability level), have one athlete start on the Box Jumps, and the other on the Rower!Read more

Don’t be alarmed, friends. Our gym will look a little bit different this week!   Warm-Up: 2 Rounds, not for time: 1 Length Walking Lunge 1 Length Broad Jump 1 Length High Knees 1 Length Butt Kicks – Then – 2 Rounds, not for time: 20 Air Squats 20 Sit-Ups   Mobility: Lacrosse Ball Exercises   Conditioning: A. Complete as many reps as possible in 4 Minutes of: Plate to Overhead (45/25lbs) – Rest exactly 4 Minutes – B. Complete as many reps as possible in 4 Minutes of: Jump Rope (doubles if you have them, if not, singles) – Rest exactly 4 Minutes – C. Complete as many reps as possible in 4 Minutes of: BurpeesRead more

8am: Boot Camp 9am: Olympic Lifting  Read more