The Workout for December 31st

2 Clean and Jerks x 7
5 High Hang Pulls x 5

The Workout for December 30th

10-9-8-7-6-5-4-3-2-1
Pistols each leg
Body Rows
Ab Wheel

The Workout for December 29th

10-9-8-7-6-5-4-3-2-1
Power Snatches
Burpees
Slams

How to Go Paleo for the New Year

The start of a new year is a time of change. The most common change to be made could be in how we eat.  Chances are some of you out there will be trying the Paleo diet.  To that end I'm posting this comprehensive paleo guide. It succinctly presents the principles in a way that will make it easy to get started.

The Workout for December 26th

3 Cleans x 5
3 Clean Pulls x 5
3 Leg Press x 5
Then...
Tabata Medicine Ball Slams

The Workout December 24th

3 Push Press
3 Split Jerks
3 Front Squats
3 Squat Press
X 8

The Workout for December 23rd

Deadlift 5,5,4,4,3,3
15 Jumping Pull Ups after each set

The Workout for December 22nd

AMRAP 25
3 Power Snatches/3 Snatch Balance/3 Overhead Squats
9 Burpees

The Workout for December 19th

6 Thrusters
6 Weighted Back Extensions
X 6
Airdyne Sprints
Work/Rest
60/30
50/25
40/20
30/15
20/10
10/0

The Workout for December 18th

6 Hang Power Snatches
6 Dips (weighted if possible)
X 6
Run in place jump rope intervals
60 seconds work, 30 seconds rest
X 6

The Workout for December 17th

6 Hang Power Cleans
6 Floor wipers
X 6
6 Box Jumps
6 Burpees
X6

The Workout for December 16th

6 Split Jerks
6 Weighted Pull Ups
6 Front Squats
X 6

The Workout for December 15th

6 Snatch Grip High Pulls
6 Weighted Push Ups
300 meter row
X6

The Workout for December 12th

9 Barbell Presses

9 Knees to Elbows

X 7

The Workout for December 11th

9 Clean Pulls
9 Burpees
X 7

The Workout for December 10th

9 Hang Snatch
9 Dips
X 7

The Workout for December 9th

9 Front Squat to Box/Push Press
9 Pull Ups
X 7

The Workout for December 8th

9 Barbell Cleans
9 Hand Stand Push Ups
X 7

The Workout for December 5th

12 Overhead Squats
12 Toes-to-Bar
12 Hammer Drives

How Tabata Really Works: What the Research Says | Breaking Muscle

How Tabata Really Works: What the Research Says | Breaking Muscle

The Workout for December 4th

9 Rounds
12 Power Snatches
12 Plyo Push Ups
12 Wall Ball

The Workout for December 3rd

9 Rounds
12 Barbell Cleans
12 Squat Thrusts
12 Slams

The Workout for December 2nd

8 Rounds
12 DLHP
12 Pull Ups
12 Calories Airdyne

The Workout for December 1st

9 Rounds
12 Barbell Squat Presses
12 Burpees
12 Calories on the Rower

The 17 Commandments of Rowing - My Journey From Hate To Happiness | Breaking Muscle

Most of us have issues with our rowing form.  Here are some very good tips that will help.
The 17 Commandments of Rowing - My Journey From Hate To Happiness | Breaking Muscle

The Workout for November 25th

5 Power Clean and Press x (start at 65% of max, increase to 75% max on final set).

5 Hang Cleans x 5 w/final set weight from previous exercise.

5 Deadlift High Pulls x 5 (starting with above weight, increasing to 90% max clean)

The Workout for November 24th

Four Rounds
10 Goblet Step Ups each side
10 Kettlebell Snatches each side
Row 500 meters

The Workout for November 20th

60 seconds on the Airdyne
20 Push Ups
20 Belly Busters
20 Slams
X 5

The Workout for November 19th

3 High Pull/Snatch + 1 Reverse Get Up each side
20 Swings
X 5
10 SLDL w/extension  each side
10 Kb Curtsys each side
X 3

The Workout for November 18th

1000-750-500-250 meter row
20-30-40-50 Hammer Drives
5-10-15-20 Burpees

The Workout for November 17th

10 Alternating Renegade Rows
10 Dumbbell Squat Pressed
X 4

10 Dumbbell Squat Thrusts
10 Dumbbell  Cleans
X 4

The Workout for November 14th

8 Dips
8 Muscle Cleans
8 Overhead Triceps Extensions
8 Upright Rows
X 5

The Workout for November 13th

5 Snatch Grip High Pulls
5 Power Snatches
5 Overhead
X 5

10 Burpees
10 Deck Squats
10 Over the Bar Jumps
X 5

The Workout for November 12th

10-9-8-7-6-5-4-3-2-1
Pistols - each side
Pull Ups
Ab Wheel

The Workout for November 10th

300 meter row
30 Push Ups
250 meter row
25 Push Ups
200 meter row
20 Push Ups
150 meter row
15 Push Ups
100 meter row
10 Push Ups
Then...
Tabata Mountain Climbers

The Workout for November 7th

5-4-3-2-1 without breaking right hand then left
Kettlebell Clean
Kettlebell Press

5 Double Kettlebell Clean and See-Saw Press
5 Double Dead Clean and Reverse Lunge Press
X 5

5 Clean and Split Jerk each side
X 5

The Workout for November 6th

Concept 2: 2000 meters
Airdyne: 2 miles
Elliptical or treadmill: 1.5 miles

The Workout for November 4th

25 Calories-Airdyne
50 Hammer Drives
100 Jump Rope
25 American Swings
X 4

The Workout for November 3rd

15-12-9-6-3
Dumbbell Cleans
Hindu Push Ups

15-12-9-6-3
Dumbbell Snatches
Burpees

Cleans with two 106lb kettlebells #nflcombine2015

via Instagram http://ift.tt/1qaEXFX

The Workout for October 31st

45 seconds work, 15 seconds rest
Four Rounds

Push Press
Squat Jump
Power Snatch
Slam
Airdyne

The Workout for October 30th

12 Super Planks
12 Deadlift High Pulls
X4
9 Mountain Hoppers
9 Hang Power Cleans
X5
6 Burpees
6 Cleans
X6

The Workout for October 29th

10 Overhead Squats
10 Modified Pull Ups
10 Front Squats
10 Upright Rows
X 5

The Workout for October 28th

Airdyne-60 seconds max calories
10 Burpees
Airdyne-60 seconds max calories
9 Burpees
Airdyne-60 seconds max calories
8 Burpees
Airdyne-60 seconds max calories
7 Burpees
Airdyne-60 seconds max calories
6 Burpees
Airdyne-60 seconds max calories
5 Burpees
Airdyne-60 seconds max calories
4 Burpees
Airdyne-60 seconds max calories
3 Burpees
Airdyne-60 seconds max calories
2 Burpees
Airdyne-60 seconds max calories
1 Burpee

The Workout for October 27th

10 Dumbbell Snatches each side

15 Parallette Dips

10 Overhead Dumbbell Squats each

10 Parallette Push Ups

X4

The Workout for October 24th

3 Split Jerk/3 Squat Press
3 Hang Power Clean/3 Hang Cleans
X 5

3 Hang Power Clean & Split Jerk
3 Hang Clean & Split Jerk
X 5

The Workout for October 22nd

5 Single Leg Deadlifts each leg
5 Lunge Chops each side
X 5

10-9-8-7-6-5-4-3-2-1
Snatches each side
Goblet Squats

The Workout for October 21st

50-40-30-20-10
Rowing Strokes
Belly Busters

Then...
Tabata: Mountain Climbers/Squat Jumps

The Workout for October 20th

With Two Dumbbells
6 Cleans/6 Presses x 3
6 DLHP/6 Squats x 3
6 Squat Thrusts/6 Snatches x 3
6 Squat Presses/Upright Rows x 3
X 3

The Workout for Saturday October 18th

AMRAP 25 Minutes
25 Hammer Drives
10 Burpees
10 Deck Squats
Run to the fence and back (200 yards)

The Workout for October 17th

5-4-3-2-1 TGU each side
10-8-6-4-2 Alternating Renegade Rows
20-16-12 -8-4 Alternating Swings

The Workout for October 16th

25 Swings
10 Shooters Push Ups
X 8

via Instagram http://ift.tt/1sPJHWj

The Workout October 15th

25 Calories on the Airdyne
3 Press
3 Push  Jerk
3 Split Jerk
X 6

#FxT

via Instagram http://ift.tt/1sFCw2g

The Workout for October 14th

AMRAP 25 Minutes
5 Pull Ups
5 Burpees

The Workout for Monday October 13

1 Power Snatch/1 Overhead Squat (OHS)
2 Power Snatches/2 OHS
3 Power Snatches/3 OHS
4 Power Snatches/4 OHS
5 Power Snatches/5 OHS

1 Power Clean + 1 Squat Press
1 Dead Lift High Pull (DLHP) + 1 Power Clean + 2 Squat Presses
2 DLHP + 1 Power Clean + 3 Squat Presses
3 DLHP + 1 Power Clean + 4 Squat Presses
4 DLHP + 1 Power Clean + 5 Squat Presses

1 Hang Power Clean (HPC) + 1 Front Squat
1 Romanian Dead Lift (RDL) + 1 HPC + 2 Front Squats
2 RDL + 1 HPC + 3 Front Squats
3 RDL + 1 HPC + 4 Front Squats
4 RDL + 1 HPC + 5 Front Squats

1 Clean Pull + 1 Clean
2 Clean Pulls + 2 Cleans
3 Clean Pulls + 3 Cleans
4 Clean Pulls + 4 Cleans
5 Clean Pulls + 5 Cleans

The Workout for October 10th

21-18-15-12-9-6-3
Modified Ring Pull Ups
Push Ups
Squat Jumps
Then...
Tabata Mountain Hoppers

The Workout for October 10th

21-18-15-12-9-6-3
Modified Ring Pull Ups
Push Ups
Squat Jumps
Then...
Tabata Mountain Hoppers

The Workout for October 9th

Sledgehammer Drives 50-40-30-20-10
Burpee 25-20-15-10-5
Medicine Ball Slams 50-40-30-20-10
Wall Balls 25-20-15-10-5

The Workout for October 8th

Kettlebell Flow
Four Rounds
1.5 TGU/3 Snatches/3 Windmills/3 Squat Press/1.5 Reverse TGU, each side

5 Reverse Lunge Swings/5 Cleans/5 One Hand Swings/5 Cleans, each side

The Workout for October 7th

10 Back Extensions
15 Belly Busters
15 Calorie Airdyne Sprint
8 Rounds

The Workout for October 6th

5 Hang Power Cleans from mid thigh
X 5

5 Hang Cleans from mid thigh
X 5

5 Barbell Squats
5 Good Mornings
X 5

5 Romanian Deadlifts
5 Front Squats
X 5

The Workout for October 2nd

Row 400 meters
10 Dips
10 Kb Snatches each side
X 5

The Workout for October 1st

High Pull+Muscle Snatch X 3
3 Behind the Neck Squat Press+2 Snatch Balance+1 Overhead Squat X 3
X 5
Then...
Hang Power Snatch + Hang Snatch x 3
3 Snatch Grip DLHP
3 Power Snatch
X 5

The Workout for September 30th

Airdyne Intervals
Work/Rest
60/30
50/25
40/20
30/15
20/10
10/Done

Then...

25 Hammer Drives

10 Burpees

X 5

Then

Airdyne Tabata

The Workout for September 29th

10 Power Swings
5 Goblet Squat Jumps
X 5
Then...

12-10-8-6-4-2
Hip Thrust (Weighted to ability)
Ab Wheel (Weighted to ability)
Then...

12-10-8-6-4-2
Deck Squats
Get Up Sit Up

The Workout for September 26th

Complete as an unbroken sequence:
5 Clean & Press RH
5 High Pull / Snatch RH
10 Reverse Lunge Swings RH
5 Clean & Press LH
5 High Pull / Snatch LH
10 Reverse Lunge Swings LH
Then perform 5 TGU each side
X 5

The Workout for September 25th

100 Jump Rope
20 Belly Busters
20 Russian Twists
20 Ab Wheel
20 Superman
X 5

The Workout for September 23rd

60 seconds/15 seconds rest:
Battle Rope
Jump Rope
Ball Slam
X 5
45 seconds work/15 seconds rest:
Rope Wave
Burpee
X 5

#FxT

via Instagram http://ift.tt/1uArSYM

#FxT

via Instagram http://ift.tt/1uTHauj

#FxT

via Instagram http://ift.tt/1uTHau9

The Workout for September 22nd

5-4-3-2-1 Turkish Get Ups
Then...
Four Rounds
3 Shrugs + 1 Muscle Clean X 3
3 Thigh start Clean Pulls + 1 Thigh Start Power Clean X 3
3 Deadlift to knee + 2 Deadlift High Pull + 1 Power Clean X 3
3 Cleans

The Workout for September 19th

21-18-15-12-9-6
Kb Snatch each side
MB Slam
Row 250 meters after each set

#FxT

via Instagram http://ift.tt/XN3uZM

The Workout for September 18th

5 Box Jumps
10 Jumping Switch Lunge
15 Broad Jumps
20 Squat Jumps
25 Air Squats
30 Walking Lunges
X 4

Then...
Tabata Squat Thrusts

The Workout for September 17th

Barbell Complex # 1.
6 Bent Over Row
6 Barbell Upright Row                                   
6 Barbell High Pull w/Snatch Grip
6 Power Snatch          
6 Barbell Behind the Head Squat Push Press
X 3

Barbell Complex # 2 .
6 Barbell Push Press
12 Barbell Step Ups
6 High Pull w/Clean Grip
6 Front Squat
6 Clean from mid thigh
X 3
                         

The Workout for September 15th

5 Double Kettlebell Squat Presses
15 Double Kettlebell Swings
X 5

10 Double Kettlebell Snatches
5 Double Kettlebell Squats
X 5

5 Double Kettlebell Clean and Jerks
5 Double Kettlebell Cossacks each side
X 5

#FxT

via Instagram http://ift.tt/1m2jTVD

#FxT

via Instagram http://ift.tt/1sKtX6h

The Workout for September 12th

10 Pull Ups
10 Barbell Squats
X 4
10 Upright Rows
10 Barbell Reverse Lunges
X 4
10 One Arm Bent Rows each side
10 Step Ups each side
X 4

The Workout for September 11th

15-13-11-9-7-5
Dips
Back Extension
Row 250 meters after each set

The Workout for September 10th

With a Kettlebell
3 times without breaking
10 Hand to Hand Swings
5 Clean and Jerk right
5 Clean and Jerk left

3 times without breaking
10 Hand to Hand High Pulls
5 Snatches right
5 Snatches left

3 times without breaking
Figure 8 w/Hold
5 Squat Press right
5 Squat Press left

3 times without breaking
10 Hand to Hand Reverse Lunge Swings
5 Lunge Chops right
5 Lunge Chops left

The Workout for September 9th

AMRAP 20 Minutes
100 jumping Rope
5 Power Clean & Push Jerk

The Workout for September 8th

21-18-15-12-9-6-3
Body Rows
Dumbbell Thrusters
Dumbbell DLHP
Rack Push Ups

The Workout for September 6th

Five Rounds

Battle Ropes 60 seconds
10 Box Jumps
10 Pull Ups
10 Knees-to -Elbows
10 Back Extensions

Friday-Shortened Class Time

Reminder:  Starting today and going until October 31st, the Friday evening open workout time will end at 6pm, meaning you will need to arrive by 5:15 to perform the day's workout. This applies to Fridays only.

The Workout for September 5th

21-18-15-12-9-6-3
Squat Thrusts
Hindu Push Ups
Mountain Climbers (each leg)
Squat Jumps

The Workout for September 4th

5 Power Snatches
5 Front Squats
X 5
5 Romanian Deadlifts
5 Overhead Squats
X 5
5 DLHP
5 Squat Presses
X 5

via Instagram http://ift.tt/WdEB8d

36kg (80lb) Goblet Squat Jumps, 160lb weight stack swings. #NFLCombine2015 #FxT

via Instagram http://ift.tt/1pqldMv

The Workout for September 3rd

Five Rounds
5 TGU
100 Jump Rope
25 Kettlebell Swings

The Workout for September 2nd

3 Tall Cleans X 5
3 Segmented Cleans from the knee X 5
3 Segmented Cleans X 5
3 Cleans X 5

Tabata Slam/Mountain Climber.

Late Reminder, No Labor Day Classes or Sessions

Reminding everyone that there are no group classes or personal training sessions on Labor Day. Enjoy the day, do something active. Schedule returns to normal on Tuesday,  September 2nd.

The Workout for August 29th

5 Chin Ups
5 Kb Overhead Squats each side
X 5
5 Handstand (or modified) Push Ups
5 Kb Snatches each side (heavy)
X 5

The Workout for August 28th

Five Rounds

Perform the following as one unbroken set:
5 Double Kettlebell Squats
10 See-Saw Presses
10 Double Kettlelbell Swings
5 Double Kettlebell Cleans
Then...
5 Full Body Attacks (Suitcase, Push Up, Renegade Row, Clean, Squat and Press)

Ladders

via Instagram http://ift.tt/1nCQex0

The Workout for August 27th

Double Kettlebell Suitcase 5 x 5
Then...
Agility Ladder (Hopscotch)
10 Burpees
Agility Ladder (Side scissor)
10 Burpees
Agility Ladder (Jumping Jack)
10 Burpees
X 3

Pistol #FxT

via Instagram http://ift.tt/1vNWPKs

The Workout for August 26th

8 Dips
10 Gladiator Swings each direction
8 Shooters Push Ups
20 Hammer strikes each side
8 Wide Push Ups
200 ft Rack Walk
X 5

Noon #FxT workout

via Instagram http://ift.tt/1pz9Xm0

The Workout for August 25th

5 Snatch Grip Shrugs
5 Snatch Grip High Pulls
5 Hang Muscle Snatches
5 Hang Power Snatches
X 5
Tabata
20 seconds Squats 10 seconds rest
20 seconds Squat Jumps, 10 seconds rest 
X 8

The Workout for August 23rd

AMRAP 20 MINUTES
5 Barbell Thrusters (Men 95lbs, Women 65lbs)
Run in Place Jump Rope 100 steps

The Workout for August 22nd

10 Rounds
5 Strict Pull Ups
5 Strict Burpees
5 Deck Squats

Lunch time kettlebells #fxt

via Instagram http://ift.tt/1ABQ9BQ

The Workout for August 21st

1-2-3-4-5 Hang Power Clean/Front Squat/Alternating Reverse Lunge

5 Overhead Squats
5 Power Snatches
5 Snatch Grip High Pulls
X 5

5-4-3-2-1 Hang Power Clean/Front Squat/Alternating Reverse Lunge

Understanding the Oxidative Energy System and How to Properly Feed It | Breaking Muscle

Understanding the Oxidative Energy System and How to Properly Feed It | Breaking Muscle

First workout in almost 2 years. Yea! #fxt

via Instagram http://ift.tt/1w9Vp0B

Performance training #fxt

via Instagram http://ift.tt/1vfJ0nU

The Workout for August 20th

Four Rounds
30 Seconds work/15 seconds rest
One minute rest between rounds

Kb Swing
Plank
Figure 8 w/Hold
Belly Buster
Goblet Squat
Hollow Hold
Swing Flip Squat
Super Plank

The Workout for August 19th

10-9-8-7-6-5-4-3-2-1
Toes to Bar or Knees to Elbows
Dumbbell High Pulls

25 Hammer Drives after each set

Noon group #fxt workout.

via Instagram http://ift.tt/1pAMeBc