Glutes!!!!

Hamstrings and booty werk tomorrow! Some of you will be glued to the tv tmw and some of you won’t.  Either way, don’t skip leg day :). Wednesday January 20th 1. Deadlift Complete a few warm up sets, and then: 65% x 5 75% x 5 85% x max reps *In between each set...

Sleep

Did you know sleep is vital to muscle recovery?  However sleep deprivation can also contribute to muscle loss. In order to help your muscles grow, they need to recover from strength training.  That’s why active rest days and full rest days are important.  When you get...

MLK day

Happy MLK day! These days, it seems America can use his wisdom more than ever. Have a great holiday! Monday January 18th Back Squat Complete a few warm up sets, and then: 65% x 5 75% x 5 85% x max reps *Rest 2-3min. Between Sets (including the plank) * In between...

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)...