Classes resume Wednesday December 26th. Have a great weekend and enjoy your rest and recovery!Read more

Hero Workout: “Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run Last done: 5.25.12 Notes (there’s a lot of them so read carefully):   The wait is over. Murph it is. Be ready to leave it out there and hit this workout hard.   As stated earlier in the week you will be responsible for coming in early (15min at least) and warming yourself up. You will also be responsible for setting up your station and having poker chips or a counter ready. Workout will start no later then 5 after.    Running: Due to the recent snow storm icy conditions may exist on the run. This is your warning. BE CAREFUL!     The 100/200/300 is meant to be partitioned, example:   20 Rounds of   5 Pull-ups 10 Push-ups 15 Squats   or….   10 Rounds of   10 Pull-up 20 Push-up 30 Squat...Read more

Warm-up: Coaches choice Conditioning: 5 Rounds 500m Row 3min Rest Notes:   Row should be an all out effort and consistent for all 5 rounds.   Men: < 1:45/500m pace Women: < 2:00/500m pace Core: 1) 300sec Ring Plank 2a) 3×1:00min Side Plank, Left 2b) 3×20 Hanging Knee Raise 2c) 3×1:00min Side Plank, Right Sometimes effort will bring you to this place. If it does, embrace it, it often means you won the mental battle.Read more

Warm-up: 4x (30/30) Mt. Climber/Hold 1min Rest 4x (30/30) PVC Shoulder Press/Hold Strength: 1) 6×2 Strict Press @85% 2) 3×10 Pendlay Row, increase as needed Warm-up 2×2 Strict Press, 1×10 Pendlay Row Conditioning: 8 Rounds :20sec Wall Ball :10sec Rest :20sec Kettle Bell Swing :10sec RestRead more

Warm-up: 2:00min Jump Rope, doubles and singles 2×10 PVC Pass through 2×10 PVC OH Lunge, total 2×10 PVC Good Mornings Strength: 1) 6×2 Hang Split Snatch, light-med 2) 6×2 Hang Split Clean, light-med 20min time limit Notes:   All sets you will alternate legs. 1 rep left leg/1 rep left leg Conditioning: 5 Rounds 10 Hang Power Snatch, 75#(55#) 10 Burpee Over Bar (lateral) 250m Row (1min time limit)Read more