Friday 11/7/18

1.) Balance: Dynamic warm up

2.) Strength: workout prep

3.) Movement: Complete the following with a partner (or solo for extra credit)

50 pull ups

100 deadlifts

50 box jumps

100 push ups

50 floor wipers

100 ball slams

50 push press

*After each completed section both partners run 1 lap or row 250m*

Tuesday 12/4/18

**YIN YOGA this Friday (12/7) @6:00pm**

1.) Balance:
a.) Tabata jump rope/ball slams/hollow rocks
b.) Front rack mobility

2.) Strength: Hang Power Clean Practice
Work up to a 3-rep touch-and-go HPC

3.) Movement: Complete as many reps/rounds as possible in 15:00

30 double unders
15 Hang power cleans
30 double unders
15 Toes to bar


50 single unders
15 KB swings
50 Single unders
15 Knees to chest/V-ups

Monday 12/3/18

Welcome to the last month of 2018!! The holiday season can be a tough time to stay on track with health and fitness.  Between holiday parties, traveling, shopping, and visiting friends and family, proper nutrition and the gym can easily be found tossed in the backseat until January 1st.   But for your own sanity during this busy time, be sure to carve out some time to take care of yourself holiday season.  Being physically active on a daily basis helps mediate stress (which we all feel this time of year!) and releases “happy hormones” in your body to keep you and all those around you filled with holiday cheer!

1.) Balance:
Dynamic warm up stretches

2.) Strength: “Arms and abs”
15:00 EMOM
Minute 1: Pendlay row (x8)
Minute 2: Tricep push up (x10)
Minute 3: 1-arm ring row (x12- 6per arm)
Minute 4: Floor press (x14)
Minute 5: Max L-sit/hang hold

3.) Movement: 6 sets for time
20/15 cal bike, 1:00 rest between sets
25/20 cal row, 1:00 rest between sets

Friday 11/30/18

1.) Balance:
a.) Dynamic warm up
b.) glute/hamstring mobility

2.) Strength:
a.) Deadlifts (5 x 3)
*Work up to a challenging 3 rep weight and THEN begin your working sets

b.) 1-leg RDL (3×10)
c.) Hamstring curl (3 x 10)

3.) Movement: Complete 5 rounds for time
30 Double unders/60 singles
20 Wall balls
10 Toes to bar/Knees to chest

**Every minute on the minute perform 5/3 burpees**

Wednesday 11/28/18

1.) Balance:Dynamic wam up

2.) Strength: Workout prep

3.) Movement:  Complete each of the following stations.  Rest 2 minutes between stations

a.) 3 sets, with :30 rest between 
30/25 Calorie row

b.) 3 sets, with :30 rest between
25/20 Calorie bike

c.) 3sets, with :30 rest between
200m run (400m run extra credit)

d.) 3 sets, with :30 rest between
50 double unders/100 singles

Tuesday 11/27/18

1.) Balance:
a.) Overhead mobility (lats/pecs/T-spine) and front rack mobility (wrists, shoulder rotation)
b.) Med ball drills

2.) Strength: Clean and jerk practice and set up for workout

3.) Movement: Complete the following for time…
10 rounds of:
3 HSPU (or progressions)/ 1 wall walk
3 Chin ups
3 Ring/box dips

then directly into:
10 rounds (with bar, DBs, or KBs)
3 Power cleans
3 Front squats
3 Shoulder to overhead  

Monday 11/26/18

Happy Monday everyone!  I hope you all enjoyed a happy and (relatively) healthy holiday.  We are back to normal schedule this week so I hope to see you all soon.


1.) Balance: 
a.) Tabata plate shuffle/mountain climbers/hollow rocks
b.) Mobility

2.) Strength: Alternating EMOM 10:00 (5 sets of each)
Odd minutes: DB alternating lunge (x8 total)
Even minutes: Back squat (x5)

3.) Movement: Complete for time
30 KB swings
20 Burpee box jumps
800m run
25 KB swings
15 Burpee box jumps
400m run
20KB swings
10 Burpee box jumps
200m run

Wednesday 11/21/18

Is everyone ready for a nice long holiday weekend? And some turkey, stuffing, and sweet potatoes?? I know I am.  

Thank you to all of the members here who have been so amazing, dedicated, and supportive to each other and to me.  I am truly grateful to be able to work with you all on a daily basis.

So now… who’s ready to make the rounds to all their “friend’s” houses on this last workout day before Thanksgiving??


Complete all of the following in any order.  Just finish one “house” before heading to the next…

Annie’s “House”
100 double unders
100 sit ups

Amanda’s “House”
20 DB snatches
20 Ring dips

Cindy’s “House”
4 rounds
5 pull ups
10 Push ups
15 air squats

Grace’s “House”
20 clean and jerks (bar or db’s)

Eva’s “house”
400m run
30 KB swings
30 ring rows 

Kelly’s “House” 
400m run
30 box jumps
30 Wall balls

Tuesday 11/20/18

**Holiday Schedule this Week**


Wednesday 11/21 9:15 and 12:00 CLASSES ONLY (NO 6:00PM)

Thursday 11/22 and Friday 11/23 CLOSED!!  Enjoy your holiday time off, see you Monday!


a.) Every minute on the minute for 12 minutes:
Min. #1: Bike for :45
Min. #2: Plank hold on ball :45
Min. #3: PVC supermans :45
b.) Hamstring and glute mobility

2.) Strength: Deadlift warm up for workout

3.) Movement: On the 4:00  mark (x5)
400m run (or 200m run if not yet able to jog one continuous lap)
15 Deadlifts
10 Burpees (over bar for extra credit)

*You will start your run every 4:00.  However long it takes to complete the work, you get to rest for the remainder of the 4:00 interval

Monday 11/19/18

**This week’s holiday schedule**

Monday and Tuesday regular schedule

Wednesday 9:15 and 12:00pm ONLY!!

Thursday and Friday CLOSED

Then Regular schedule will resume next Monday!


1.) Balance:
a.) 8:00 AMRAP 
10 sit ups
10 mountain climbers
*25 single/double unders at the top of each minute
b.) Squat mobility

2.) Strength: 4 sets
a.) Front squat (x2) + Back squat (x4)
b.) lateral lunge to cross lunge (x5) each way preside

3.) Movement: Complete the following for time…
1000m row
50 empty bar thrusters
30 Pull ups/ring rows