"Rally Caps"

2016-12-09

A. Teams of 2
As many rounds/reps in 20 minutes:
12/8 Calorie Row
10 Kettlebell Swings (32/24) (24/16)
50’ Walking Lunges*

50′ = 1 Rep

B. Accumulate 1:00 Hollow Rock Hold
Accumulate 1:00 Hang on Rig
50 Abmat Sit-ups
50 Russian Twists (25/15)

Mobility
Seated Straddle

"Magic Mike"

2016-12-08

For time:

Buy-in: 50 Wallballs (20/14)
*12 - Power Snatch
12 - Bar-Over Burpees
Rest 2:00, then

Buy-in: 35 Wallballs
*9 - Power Snatch
9 - Bar-Over Burpees
Rest 2:00, then

Buy-in: 20 Wallballs
*6 - Power Snatch
6 - Bar-Over Burpees

RX+ – 115/80
RX – 95/65
SC – 75/55

*SC: Front Squats

"Cindy" or "Mary"

2016-12-07

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

"The Axel"

2016-12-06

A. Db Bench Press, 5 x 3 reps

B. As many rounds/reps as possible in 15 minutes:
15- Calorie Row
12 - Burpee Box Jumps (24/20″)
9 - Deadlifts, 135/185#

"Let's Tango"

2016-12-05

Warm up:
250m row
2 x 5 reps squat therapy, then
1 x 10 reps pvc/bb
deadlift
bent over row
hang power clean
front squat
push press

A. Every minute on the minute for 10 minutes:
1 - Power Clean + Front Squat + Push Press

B. 21-15 - 9
Thrusters (95/65#)
40 Double-unders
200m Run/250m Row

Double Duty

2016-12-03

A. 10 - 8 - 6 - 4 - 2
Double Swings
2 - 4 - 6 -8 - 10
Front Squat/Goblet Squat

B. 10 - 8 - 6 - 4 - 2
Renegade Rows
2 - 4 - 6 - 8 - 10
Push Press

C. Core and Mobility

BeastMakers

2016-11-26

A1.
Goblet squat x5 (hold bottom position for 3 to 5 seconds)
Bootstrappers x 5 (hold top position for 3 to 5 seconds)
Halos x5 each direction

A2.
Goblet squat x5 (hold bottom position for 3 to 5 seconds)
Bootstrappers x 5 (hold top position for 3 to 5 seconds)
Slingshots x 5, R/L

A3.
Goblet squat x5 (hold bottom position for 3 to 5 seconds)
Bootstrappers x 5 (hold top position for 3 to 5 seconds)
Figure 8 to stand x 5

B. 3 rounds:
One-arm swings, right x10
Turkish get up, right x1
One-arm swings, left x10
Turkish get up, left x1
1 minute rest, repeat 2 more rounds

C. 4 sets of double KB complex
5 - Beastmakers
Rest – 90 seconds

KETTLEBEL STACKING

2016-11-19

ON THE WHITE BOARD

"The Kettlebell Seven" -CLASS IS AT 8AM THIS MORNING

2016-11-12

Seven rounds for time of:
7 - Push Press, R/L
7 - Goblet squats
7 - Weighted leg raises
7 - Bootstrappers
7 - Squat thrust pick ups
7 - Kettlebell swings
7 - Renegade rows, R/L

Classic Kettlebell Circuit

2016-11-05

5 minutes of non-stop kettlebell fun! 1 or 2 kettlebells

Complete 5 rounds with 1 minute rest between each round.

Cleans, :30 work R/L
Press, :30 work R/L
Split Squat, :30 work R/L
1-Arm Row, :30 work R/L
Plank, 1 minute hold

8AM EVERY SATURDAY

2016-05-14

With Coach Ubie

Starts July 12th

2016-07-11

Our next 6-week block starts Tuesday, July 12th. Get your kiddos signed up now!!!

Spring Session

2016-02-27

Our next YouthFit session starts March 8th! Please sign your young athletes up at front desk.

CANCELLED

2016-12-03

BODY TUNE UP CANCELLED SATURDAY DECEMBER 3RD.

BACK IN SESSION

2016-11-26

Bring a mat, yoga block and blue balls!

It's a Quad and Hammie Good Time....

2016-11-05

Bring your mat, block and balls!

ROMWOD + HAPPY FEET

2016-10-22

Please bring your mat, yoga blocks, therapy balls!!!

Core-geous TIme

2016-10-01

Bring your mats, blocks and balls. It's time to warm up your midline and stretch your side seam.