New shirts!

Those of you that received your new shirts today, snap a pic, reppin your shirts and send them to Jeff!  Can’t wait to see them! Friday January 15th Weightlifting Clean and Jerk 20min. EMOM: 2 Reps EMOM x 10min. 1 Rep EMOM x 10min.*Climb as needed to hit something...

Time for upper body

Upper body and cardio day! depending on class sizes, you may only need one machine and just choose which one you will use; the rower or the bike. This should be a good one! Thursday January 14th Metcon 2 Rounds: Min. 1) Max Bench Press 185/95 Min. 2) 200m Run Min. 3)...

All the legs…

I bet you couldn’t WAIT for a leg day!! Let’s get after it Wednesday January 13th Weightlifting 20min. Window… 5 Front Squats Immediately into; 8-10 Barbell Hip Thrusts Rest 90sec. Repeat For 4-5 Sets Climbing in weight each set Metcon 15min. AMRAP: 21 Wall...

Tuesday’s work

I don’t know about you, but even 7 calories feels like an hour, to me… and all of the trash I talk, making sure men and women are treated equal,… if the calories on the bike or rower are the same, I’ll request the trainer change it 😁. Have a good ride....

5-10-5-10 x 3

Monday January 11th  Weightlifting Back Rack Lunge 18min. Window… 4-5 Sets: complete 8 reverse lunges on each leg. 16 total reps. Get up to the heaviest set you can. *In between sets complete  a set of 5 body weight or weighted chin-ups (underhand grip). Scale...