Come check out our bootcamp!

Another bootcamp trial this weekend.  We had a couple of visitors last week. Who’s going to bring a friend??  8am this Saturday and next! Tuesday July 20th  Weightlifting Push Press (Week 3) After warm up sets complete: Set 1: 5 reps at 75% Set 2: 3 reps at 85% Set 3:...

Another deceiving one…

This is one of those workouts that doesn’t sound too bad, until minute 2 😬. Pick a number you think you can make consistent each round and still make it under the time cap. If you start out too aggressive, you may not have the stamina left for the 2nd half of the...

Tabata

  Friday July 16th Weightlifting 20min. Flex Friday Window... 8-10 Flat DB Bench or Floor Press 8-10 Single Arm DB Row (ea. arm) 10-12 Banded Tricep Push Downs 10-12 Barbell Bicep Curls Metcon "Tabata" 8 Rounds: 20sec. of Assault Bike 10sec. Rest 8 Rounds: 20sec....

21-15-9

your favorite rep scheme, with a little twist… Thursday July 15th Weightlifting Power Clean (Week 2) After warm up sets complete: Set 1: 3 reps at 70% Set 2: 3 reps at 80% Set 3: 3 reps at 90% GO IMMEDIATELY INTO THE FRONT SQUAT BELOW: Front Squat (Week 2) After warm...

Helen X 2.5

3 Rounds of ‘Helen’ is tough enough… how about 8? 🤷🏼‍♀️😬 happy hump day! Wednesday July 14th Metcon "Cardio Wednesday!" Every 5min. X 8 Rounds: 400m Run 21 American KB Swings 53/35lb. 12 Pull-Ups Your SLOWEST time is your score today! So pace appropriately 🙂 RX+ is...

Free trial for bootcamp

Please spread the word that we are offering a free trial class for bootcamp, for the next 3 Saturdays. You can share this photo and mention to message me, so we know how many to expect and can get waivers, etc. bring your friends to bootcamp 🙂 It will be during the...

Assault Life 🙂

Monday July 12th Weightlifting Back Rack Lunge (Double Progression Week 2) 4-6 Reps on EACH leg superset with; 10-12 Heavy DB Russian Twists Rest 2min. Repeat For 3 Total Sets. *DOUBLE PROGRESSION. See details below. The goal is to get ALL 3 sets (with the heaviest...

Push/Pull

Friday July 9th weightlifting 4 sets 5-6 Barbell Bench Press Immediately Into: 6-8 Barbell Rows (Regular Grip) Rest 2 mins between sets  **try to go as heavy as possible on both lifts Metcon 15 mins to try and finish… 13 Pull Ups 13 American Kettlebell Swings...

150

150 is the magic number today… each of  Push-ups and wall balls! Let’s get it Thursday July 8th Weightlifting Power Clean (Week 1) After warm up sets complete: Set 1: 5 reps at 65% Set 2: 5 reps at 75% Set 3: 5 reps at 85% SUPERSET EACH SET WITH FRONT SQUAT BELOW...

Surprise !

Cardio Thursday is now cardio Wednesday! Yay!! 😂. With the flow of the new program, it's best to move Cardio Day to Wednesday for a few weeks. It's going to give our legs some much needed rest between lunges on Monday and front squats on Thursday. In addition,...

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