April 30, 2018

Join a great community of people! All levels welcome. This is Chrissy and Megan our girls always hitting it hard and chatting it up. Your gym should be your place! A getaway, find a group of people who push you to make you better! 

Warm up 

Coach Led 

Strength / Skill

Push...

April 24, 2018

Warm up 

Coach Led 

Strength / Skill

Gymnastics superset (WODIFY)

Workout of the day 

7 Thrusters 95/65#

7 Burpees 

7 Toes to bar 

3 min AMRAP rest 1 min between each 3 min AMRAP

April 18, 2018

Warm up 

Coach Led 

Strength / Skill 

3 rounds of each movement 

25 ball push ups 

5-10 seconds planche tucks 

15 maltese raises 

Workout 

WOD 1 

10 min EMOM 

Min 1 - 7 TnG power cleans 115/85#

Min 2 - :20-:30 seconds L sit (hanging)

WOD 2 

7 min AMRAP 

50 Double unders 

50 Air squat...

April 16, 2018

Warm up 

Coach Led 

Gymnastics 

Warm up 

Theraband 

shoulder loading & activation 

4 stations resting 60-90 seconds between stations x 3 rounds

Tempo Dips (rings, if you can’t perform them  on a box 

3 reps 5/5/1 (5 seconds descent, 5 sec pause, explode to the support & 1...

April 12, 2018

Warm up 

Coach Led 

Strength / Skill 

Hand stand hold (facing wall) 

:20-30 seconds rest as needed between rounds for 6 rounds 

Pike box hand stand walks 

* Pike on box stacking hips over hands and walk around the box and then back* repeat for 7 rounds rest between sets 

Work...

April 10, 2018

Our girl Megan, military wife & mother to two beautiful angels one of which attends our kids program, Kora, 3 years old and loving it! Megan, making the squat look easy with the ideal position. With her new Nike Rameleos 3 for weightlifting! It’s a lifestyle!  

Warm up 

...

April 9, 2018

Warm up  

Coach Led 

Strength / Skill 

Back Squats 

3 x 5 80% 

Workout of the day 

3 rounds of 

12 alt DB snatches 50/35#

10 box jumps 

5 Deadlift + Power Clean combo 

15:00 min cap

April 6, 2018

Warm up  

Coach Led 

Strength / Skill

Dead lifts 

5 x 3@75%

Between each set perform 

3 box jumps 

3 vertical jumps

Workout of the day 

30-20-10

Pull ups 

Med ball cleans 

Sit ups 

April 3, 2018

Warm up 

Coach Led 

Strength / Skill

3-5 Pull ups 

:30 seconds hs hold (face the wall)

5 x 20:00 cap 

Workout 

3 dead lifts 225/135#

5 toes to bar 

7 burpee box jumps 

8 min AMRAP

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