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 Balls...

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. Tuesday...

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 is...

Up or down?

🙂 try!   Yikes!! Friday January 8th Metcon For Time: 250 Up Downs! Video Demo: https://www.youtube.com/watch?v=hMc5suijfIw It is such a simple movement, but after about 100, it does get a lot harder than it looks! However, it can definitely be done ANYWHERE! You can...

Virtual partners 🙂

Thursday January 7th Metcon In Teams of 2! Have a friend nearby or get them on FaceTime or Zoom! This is going to be a SUPER fun day! 50 Rounds: 5 Air Squats 6 Jumping Lunges 7 Push-Ups You must compete the entire round before your partner can go! You will both be...

Wacky Wednesday

here’s a great one for tomorrow! Wednesday January 6th Metcon 20min. Running Clock... 10-9-8-7-6-5-4-3-2-1 Burpees 20-18-16-14-12-10-8-6-4-2 Chair Dips 30-27-24-21-18-15-12-9-6-3 Sit-Ups in remaining time complete as many Figure 8 Flutter Kicks with a clap as...

Remote workouts

Thanks everyone, for being understanding about our safety measures. Be sure to check your emails for further updates. Here's a workout you can do at home and there's no equipment needed. Tuesday January 5th Metcon For Time: - Accumulate a 10min. Plank Hold - Advanced...

New Year, New Goals

It’s January 4th!! Time to get back at it! Monday January 4th 1. Weightlifting Back Squat 5 x 40% 5 x 50% 5 X 60% 5 x 60%Superset with; 10-15 Barbell Roll-Outs 2. Metcon Go fast or die trying (Time) Every 5min. x 4 Rounds: 15 Thrusters (95/65) Run 400m 15...

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