Wednesday 4/25/18

Who’s ready to get those summer beach abs?!?! 

Of course we all want to see results, but no matter how hard you work at the gym it is impossible to out-work a bad diet! 

If you want to SEE the results you are working your butt off for in the gym, join our Summer Fitness Challenge starting the first Monday of May (May 7th) through June 4th!!

What is included in this challenge??

1.) Kickoff seminar (2 dates/times available): Seminar will go over challenge guidelines, food portion sizing, meal prep tips and tricks, as well as initial measurements

2.) Medical body composition assessment and circumference measurements: Everyone needs to know where they’re starting in order to appreciate the journey and progress.

3.) Individualized meal plans/menus

4.) Weekly check-ins to keep you on track: Accountability is KEY!!

5.) Individualized programming (on top of regular classes!)

6.)  Access to additional cardio classes

For more information, questions, or to sign-up contact Alexis at for more details. Spaces are limited so get your name on the list ASAP!


Tuesday 4/24/18

1.) Balance: 3 sets (10-15 min)
a.) 50 single/double unders
10 PVC good mornings
10 PVC BTN presses
b.) Front rack and overhead mobility

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

3.) Movement: On a running clock perform the following (can be done with dumbbells or barbell)
1200m run, max hang power cleans

10:00-13:00 Rest

800m run, max shoulder to over head

20:00-23:00 Rest

400m run, max hang power clean and jerks

Monday 4/23/18

Thank you for your patience last week with the schedule changes on this past Friday and Saturday.  It’s been a lot of hard work over the past month but “gym facelift” is nearly complete.  I hope you all are enjoying all the upgrades!

1.) Balance: 15 minutes
a.) Dynamic warm up
b.) Hip mobility and activation
3 sets of:
banded counter-balance pause squats x5
side plank with hip abduction x10/side
weighted brideges x15 and x10/leg

2.) Strength: 20 minutes to find a heavy 5 rep back squat
*Not necessarily a PR but heavy for the day

3.) Movement: As many rounds as possible in 20 minutes of…
5 Pull ups or ring rows
10 Push ups (scaled to get a few rounds of 10 reps unbroken)
15 Air squats

Thursday 4/19/18


1.) Balance: 
10 min Dynamic warm up

2.) Strength: Push Press set up/ practice

3.) Movement: 1 minute max repetitions at each station, 3 total rounds
a.) Wall balls
b.) KB Swings
c.) Box jumps/step ups
d.) Push press
e.) Calorie Row
f.) Rest 

Wednesday 4/18/18

Just a reminder…


1.) Balance:
a.) SB “Fab 5” (2 x 15)
b.) Hip/Hamstring mobility

2.) Strength:
20 minutes to establish a 3RM for the day

3.) Movement: Double alternating tabata (:20 on/:10 off x8 of each)
Deadlifts @60% of your 3RM
Plate burpees
* your score is your total reps*

Tuesday 4/17/18

1.) Balance:
a.) Quad and shoulder recovery 
b.) Shoulder and core warm up (2 sets)
Band rotator cuff exercises
Active hollow to superman hang
Empty bar floor press
Band pull aparts

2.) Strength:
Pull up practice

3.) Movement: As many rounds as possible in 30 minutes of…
5 strict chin ups or supinated ring rows
10 med ball push ups
15 cal row
20 sit ups

Monday 4/16/18

**Schedule Update**
This Friday we are doing some updating to the gym so there will be NO CLASSES FRIDAY 4/20 OR SATURDAY 4/21.  Sorry for the change in schedule but it will be worth the wait for a little gym facelift! Thanks for understanding!

1.) Balance:
a.) Dynamic warm up
b.) Overhead squat preparation/mobility

2.) Strength: Overhead squat practice
a.) Band side steps
b.) 1-leg box squats

3.) Movement: Complete 5 rounds for time
400m run
15 Overhead squats
*Sub 500m row if running is not an option
**Sub front squats if OHS is not an option


Friday 4/13/18

1.) Balance:
a.) Med ball warm up
b.) Front rack mobility

2.) Strength:
Clean and jerk practice

3.) Movement:
Complete the following for time…
50 Double unders
21 Cal row
12 hang power clean and jerks
*Rest 1 minute, 3 total rounds

Wednesday 4/11/18

1.) Balance: Dynamic warm up

2.) Strength: warm up deadlifts for workout

3.) Movement:  Complete the following with a partner and a med ball.  The ball cannot touch the floor throughout the entire workout or you both have to do 5 burpees before picking it back up!

800m run
50 Deadlifts
50 med ball partner sit ups
50 OH med ball lunges/leg (100 total, 50 each partner)
50 KB swings
50 Burpees
50 KB swings
50 OH med ball lunges
50 med ball partner sit ups
50 Deadlifts
800m run

Tuesday 4/10/18

a.) Quad recovery
b.) Upperbody stretch/mobility
b.) PVC overhead warm up

a.) Z-press (3×15)
b.) Pull ups (5×5)
*Weighted if necessary to make 5 strict reps difficult

Movement: Complete the following for time…
20 rounds
1 wall walk
3 Toes to bar/knees to chest
5 ball/bag over shoulder

*Don’t let the number of rounds scare you away from this one!  Think about how long each movement will take (1 wall walk= 10-15 sec., 3 Toes to bar= 5-10 seconds, 5 ball over shoulder=10-20 seconds).  Each round could/should technically take less than 1 minute. All of you have worked consistently for 20+ minutes, so don’t be worried.  Come get it!!