The Workout for December 30th

15 Step Ups each leg
15 Modified Pull Ups
15 Candlesticks
15 Box Jumps
15 Burpees
X4

The Workout for December 24th

High Pull/Snatch/Clean x 10 each side
10 Deck Squats
20 Tactical Lunges
10 Reverse Lunge Presses each side
X 5

The Workout for December 23rd

AMRAP 30 Minutes:

Bear Crawl 100 ft
10 Power Jacks
20 Plank w/Knee Drive
20 Overhead Squat Jumps
30 Squat Thrusts
100 Jump Rope

The Workout for December 19th

Alternating Ladders

Turkish Get Ups 1-2-3-4-5 each side
Swings 1-2-3-4-5 each side
Clean and Press 1-2-3-4-5 each side
High Pulls 1-2-3-4-5 each side
Snatches 1-2-3-4-5 each side

Then...
Snatches 5-4-3-2-1 each side
High Pulls 5-4-3-2-1 each side
Clean and Press 5-4-3-2-1 each side
Swings 5-4-3-2-1 each side
Turkish Get Ups 5-4-3-2-1 each side

The Workout for December 17th

20 Slams

20 Superman

20 Swings

20 Candlesticks
X4

Then...
10-9-8-7-6-5-4-3-2-1
Dumbbell Snatch
Renegade Row

The Workout for December 16th

20 Modified Pull Ups
15 Burpees
10 Assisted Pistols each leg
X5

The Workout for December 13th

20 Squats
15 Mountain Hoppers
10 push Ups
5 Squat Jumps
10 Shooters Push Ups
15 Kb Squat Thrust
20 Swings
X4

The Workout for December 12th

2 Rounds

Barbell Complex #1
2 Power Snatch/2 Hang Clean/2 Snatch X 3

Barbell Complex #2
2 DLHP/2 Hang Power Clean/2 Front Squat X 3

Barbell Complex #3
2 Power Clean/2 Push Press/2 Squat Press X 3

Barbell Complex #4
2 Hang Power Snatch/2 Hang Pull/2 Hang Split Snatch X 3

Barbell Complex #5
2 DLSP/2 Clean/2 Push Jerk X 3.

The Workout for December 11th

100-90-80-70-60-50-40-30-20-10 Jump Rope

10-9-8-7-6-5-4-3-2-1 Deck Squats

20-18-16-14-12-10-8-6-4-2 Super Planks

The Workout for December 10th

20 Jumping Dips

10 Dumbbell Cleans

20 Jumping Pull Ups

10 Squat Presses

20 Burpees

10 Dumbbell Snatches

X4

The Workout for December 9th

40 seconds work/20 seconds rest, Four Rounds

Hammer Drive

Box Jump

Hammer Drive

Suitcase Jump

Hammer Drive

Ski Hops

The Workout for December 4th

Turkish Get up + 1 KB Snatch
Turkish Get up + 2 KB Snatch
Turkish Get up + 3 KB Snatch
Turkish Get up + 4 KB Snatch
Turkish Get up + 5 KB Snatch
100 Jump Rope
X 5

The Workout for December 3rd

10-9-8-7-6-5-4-3-2-1
Barbell Squat
Hang Clean & Press
Overhead Squat
Hang Snatch

The Workout for December 2nd

500 Meter Row

25 Kettlebell Lunge Chops each side

50 Hammer Drives

50 Swings

X 4

The Workout for November 27th

30 seconds work/15 seconds rest

Swings
Push Ups
American Swings
Belly Busters
Clean and Press (30 seconds each side)
Goblet Squat
Snatches (30 seconds each side)

Four rounds

The Workout for November 26th

30 seconds work
15 seconds rest
4 Rounds

Chariot Rope
Plank
Drum Roll Ropes
Hollow Hold
Drum Roll and Squat Rope
Superman Hold
Jack Rope
Reverse Plank

The Workout for November 25th

30 Seconds work, 15 seconds rest

Barbell Press Jacks

Overhead Squats

Hang Snatch

Barbell Row Jacks

RDL High Pulls

Power Snatch

Squat Press

x4

The Workout for November 21st

5 THE each side
20 Heavy Swings
500 Meter Row
X 5

The Workout for November 19th

30 Hammer Drives

10 Hang Power Cleans

10 Star Jumps
X 5

Then...

30 Hammer Drives

10 Hang Power Snatches

10 Burpees
X 5

The Workout for November 18th

1 Full Body Attack/5 Double Swings/1 Double Clean/5 Double Squats/1 Full Body Attack

20 Hand-to-Hand Reverse Lunge Swings

5 Kb Push Ups/5 Renegade Rows

20 Hand-to-Hand American Swings

5 Kb Burpees

x 5

Then...
30 seconds work/15 seconds rest x 8
Swing/Clean/Press

The Workout for November 14th

15 Step Ups each leg
15 Candlesticks
15 Deadlifts
15 Belly Busters
x3

Veterans Day November 11th

Today we will do one CrossFits Hero WODs (Workout of the Day) in honor of one our country's fallen heros. The one we will perform is "Badger" The workout is as follows:

Three rounds

30 Hang Cleans
30 Modified Pull Ups
Run 4 Laps

The Workout for November 8th

50 Hammer Drives
15 Burpees
15 Dumbbell Cleans
50 Mountain Climbers
X5

The Workout for November 7th

1-2-3-4-5
Lunge Chop/Snatch/Squat

Then...
10 Double Cleans
10 Double Squats
20 Double Swings
10 Double Squat Presses
X4

Then...

5-4-3-2-1
Lunge Chop/Snatch/Squat

The Workout November 6th

Triple Swing (Swing/American Swing/Swing Flip Squat) x 10

Broken Burpee (5 Tap Squats/5 Mtn Hoppers/5 Push Ups/5 Squat Jumps) x 5

10 Left Hand Swings/10 Right Hand Swings/20 Alternating Swings

10 Deck Squats

500 meter row

X3

The Workout for November 5th

24-21-18-15-12-9-6
Squat Press
Pull Up
Hollow

The workout for November 4th

24-21-18-15-12-9-6
Power Snatch
Push Up
Box Jump

The Workout for November 1st

11 Candlesticks
1 Lap
13 American Swings
11 Deck Squats
1 Stair Lap
13 Superman
X4

The Workout for October 29th

7 Rounds

7 Barbell Squats
7 Dumbbell Presses
7 Lunges each leg
7 Dips
Run the short stairs

The Workout for October 26th

"50"
50 Jumping Pullups
50 Burpees
50 Box Jumps
50 Mountain Hoppers
50 American Swings
50 Squat Thrusts
50  Star Jumps
50 Jumping Pull Ups

The Workout for October 25th

AMRAP 30 Minutes
5 Modified Pull Ups
10 Push Ups
15 Goblet Squats
20 Swings

The Workout for October 23rd

Five Rounds

Run one stair lap
Power Clean/Front Squat/Push Press X5
Squat Press X5
Hang Clean X5

Then....

Tabata Split Jerk

The Workout for October 21st

20 Sit Backs
20 Modified Pull Ups
20 Slams
X 4

20 Ab Wheel
20 Jumping Pull Ups
20 Wall Ball
X 4

Tabata Jump Rope

The Workout for October 17th

5 Deadlifts
20 Hammer Drives
X 10

10-8-6-4-2
Burpees
Deck Squats

The Workout for October 16th

20 Alternating Renegade Row Push Ups

10 Dumbbell Squat Thrusts

10 Dumbbell Squat Jumps
x 4

10 Dumbbell Cleans
20 See-Saw Presses
x 4

The Workout for October 15th

Double Kettlebells

15-12-9-6-3
Clean and Press
Squat Press
Snatch

Then...
10-8-6-4-2 each side
Lunge Chops
Windmills

12 Week Challenge

We put our heads together and came up with a challenge.  Burpees, Pull Ups and Power Snatches, a certain number per day Monday through Friday, increasing in number each week. Do it as is or modify the numbers to suit your ability, but why not give it a shot?  Only way you lose is to not try at all.

Week	Daily Burpees	Daily Pull Ups	Daily Power Snatches
1	25	30	40
2	50	35	45
3	75	40	50
4	100	45	55
5	125	50	60
6	150	55	65
7	175	60	70
8	200	65	75
9	225	70	80
10	250	75	85
11	275	80	90
12	300	85	95

Created with the HTML Table Generator

The Workout for October 14th

5 Burpees
6 Pull Ups
8 Power Snatches
X 5
Then...
5 Suicides
20 Squat Jumps
X 5

The Workout for October 10th

DLHP/Hang Clean/Squat Press X 10

Power Snatch/Push Press/Front Squat X10
X5

Then...

Tababta Power Clean and Press

The Workout for October 9th

5 Turkish Get Ups each side
Run to the fence and back
10 Assisted Pistols each side
X 5

The Workout for October 8th

25 Hammers right, then left
20 Deadlift High Pulls
X5

25 Hammer Drives
10 Hang Power Cleans
X5

The Workout for October 7th

2 rounds
Kettlebell- Do all on the right, then do the left
1 Clean and Press/3 Snatches
2 Clean and Press/4 Snatches
3 Clean and Press/5 Snatches
4 Clean and Press/6 Snatches
5 Clean and Press/7 Snatches

Then...
25-20-15-10-5 American Swings
10-10-10-10-10 Goblet Squats

The Workout for October 4th

25 Wall ball (substitute swing flip squats)
15 Dumbbell Cleans
25 Slams
15 Overhead squats
X4

The Workout for October 2nd

Tabata: 20 seconds work, 10 seconds rest

1) Push Up/Sit Up (eight total rounds)
2)Modified Pull Up/Mountain Climber (eight total rounds)
3) Hammer Drive/Burpee (eight total rounds)
4) Thrusters (eight rounds)
5) Plank/Hollow (eight total rounds)

The Workout for October 1st

Three rounds

10 Windmill Lunge Chops

20 Extended Hold Figured 8's

30 Russian

Then...

5 Half Get Up Presses + 1 TGU
X 5

The Workout for September 30th

21-18-15-12-9-6-3

Hindu Push Ups

Anchored Hip Raise

Dumbbell Squat Press

Body Roll

An Important Messsage for My Clients

To my clients,
There have been a few occurrences as of late that have prompted me to address the type of behavior that is and is not acceptable during workout sessions or at anytime in the studio. It is important to remember that the people around you are a diverse group with different backgrounds, ethnicities, religious beliefs and sensitivities.  And while I think a relaxed environment is desirable that doesn't preclude taking into account what may be offensive to someone else.  I realize that the workouts may induce the need for a profanity laced tirade or a targeted expletive in my direction, and if you are in a one on one session with me that is fine.   But in the presence of others I urge everyone to think before they speak. Criticisms of other's faiths, political views and cultures in the group setting are also something that should be avoided. 

Is this political correctness rearing it's ugly head? No, I think it's more about common sense guidelines of how to get along with people. And I don't think it's a lot to ask of anyone for an hour out of their day.  So let's all work hard, sweat, improve and if you have an unkind word for anyone then point it in my direction, I'll take it as a sign that I'm doing something right.

Thanks,

Kevin

Tonight's Functional Cross Training Class

Tonight's FxT class will be held from 5:00pm-6:00pm instead of the normal 5:00pm-7:00pm. Sorry for any inconvenience.

The Workout for September 27th

10 Rounds

Sled Push x 2
25 Swings
25 Belly Busters

The Workout for September 26th

Five Rounds

20 Opposing Grip Modified Pull Ups
10 Barbell Squats
20 Offset Push Ups
10 Hang Power Cleans

The Workout for September 25th

25-20-15-10-5 Snatches

50-40-30-20-10 Russian twist

25-20-15-10-5 American Swings

5-4-3-2-1 TGU

The Workout for September 24th

Five Rounds

Row 2 minutes
25 Kb Swings
50 Hammer Drives
10 Get Up Sit Ups

The Workout for September 23rd

Progressive Time Based Ladders Involving Increasing Increments of Work Coupled With Decreasing Increments of Rest.

One repetition the first minute, two repetitions the second minute, three repetitions the third minute etc, continuing until you are unable to complete the required number of repetitions for the corresponding minute.

Ladder 1: Hang Power Clean and Press

Rest five minutes, then...

Ladder 2: Burpees

The Workout for September 20th

"Kettlebell 101"

20 Swings
10 one hand Swings each side
10 Clean and Press each side
10 High Pulls each side
10 Snatches eacg side
X 4

Then the Five rounds of the Kb complex:
High/ Snatch/Clean/Windmill x 5 each side

The Workout for September 19th

15-12-9-6-3
Hang Power Snatch
Pull Up
Overhead Squat
Burpee

Then..

5 Hang Snatch X 5

The Workout for September 18th

AMRAP 30 minuters
Run to the fence and back
20 Push Ups
20 Sit Ups
20 Belly Busters

The Workout for September 17th

20 Hammer Drives
20 American Swings
20 Hammer Strikes right
20 Kb Snatches right
20 Hammer Strikes left
20 Kb Snatches left
40 Alternating Hammer Strikes
20 Alternating Kb High Pulls
X 4

The Workout for September 16th

21-15-9
Push Press
Slam

21-15-9
Hang Power Clean
Slam

21-15-9
Deadlift
Slam

21-15-9

Hang Power Clean and Press

Slam

The Workout for September 13th

7 Snatches
7 Lunge Chops
7 Clean and Press
7 Reverse Lunges
7 Half Get Ups
x7

The Workout for September 12th

20 of each of the following:
Super Star Presses
Super Planks
Superman
100 Jump rope
X 5

Then...
Tabata 1: Push Ups/Ab Wheel, 8 rounds each
Tabata 2: Squat Jumps, 8 rounds

The Workout for September 11th

10-9-8-7-6-5-4-3-2-1

Snatch Grip DLHP
Hang Power Snatch
Thruster
Power Clean

The Workout for September 9th

10 Overhead Squats

10 Burpees

10 Slams

X 10

The Workout for September 6th

With a Kettlebell

5 Suitcase lifts each side

5 Presses each side

5 Dead Cleans each side

5 Rack Squats each side

10 Swing Flip Squats/10 Swings/10 Hand-to-Hand Swings/10 American Swings

X 5

The Workout for September 5th

The Workout For September 4th

5 Front Squats
250 meter row
5 Presses
10 Burpees
Squat Presses
X 5

3 Thrusters
X 4
Increase weight every set.

The Workout for September 3rd

Five Rounds
45 seconds work/15seconds rest
Chariot Rope
Medicine Ball Slam
Drum Roll Rope
Wall Ball

Then...
5 Barbell Cleans
Increase weight each set
Five sets

The Workout for August 30th

1-2-3-4-5-6-7-8-9-10
Push Up/Squat Jump/Burpee
Example:
1 Push Up/1Squat Jump/1 Burpee
2 Push Ups/2 Squat Jumps/2 Burpees
Etc....

Then...
5 Deadlifts
X 10

The Workout for August 29th

10 Dumbbell Shoulder Squats
10 Dumbbell Bent Rows
X 5

10 Dumbbell Cleans
10 Renegade Rows (5 each side)
X 5

10 Dumbbell Suitcase Squats
10 Upright Rows
X 5
Then...

Tabata DLHP/Thruster

The Workout for August 28th

20 Swings
20 Push Ups
x 5

20 American Swings
10 Hindu Push Ups
x 5

20 Hand-to-Hand Swings
20 Super Planks
x 5

The Workout for August 26th

Deck Squat 10-8-6-4-2
Turkish Get Up 5-4-3-2-1
Offset Push Up 10-8-6-4-2

Then...

Snatch Ladder 1-2-3-4-5, 5-4-3-2-1

The Workout for August 23rd

1-2-3-4-5-6-7-8-9-10 Burpees
   1-2-3-4-5-6-7-8-9-10 Dumbbell Cleans
      1-2-3-4-5-6-7-8-9-10 Squat Jumps

Then...
30 seconds work/15 seconds rest
Dumbbell DLHP
Push Up

Then...
Tabata Squat Press

The Workout for August 22nd

10-15-20-25-30
Hammer Drives
Step up/Lunge back each leg
American Swings
Power Jacks

The Workout for August 21st

10 Double Kb Front Squats
10 Double Kb Cleans
10 Double Kb Swings
10 Lunge Chops each side
10 Snatches each side
20 Figure 8's with a hold
30 Russian Twists
X 4

The Workout for August 20th

15 Dips
25 Jumping Pull Ups
50 Mountain Climbers
X 4

Then...
40-30-20-10
Handle Rows
Push Ups

The Workout for August 19th

21-18-15-12-9-6-3
Deallift High Pull
Burpee
Power Clean

The Workout for August 16th

21-18-15-12-9-6-3
Push Ups
American Swings
Modified Pull Ups
Squat Press w/Db
Belly Busters
Slams

The Workout for August 15th

10 Kb Clean & Jerk each side
20 Russian Twists
10 Kb Rows each side
10 Anchored Hip Raises
10 Shooters Push Ups
5 Half Get Ups each side
X 4

The Workout for August 14th

10 Barbell Squats
50 Mountain Climbers

X 5
10 Front Squats
50 Swings

X 5
10 Alternating Barbell Reverse Lunges
250 meter row
X 5

The Workout for August 13th

10 Dumbbell Presses
25 Hammer Drives
10 Hindu Push Ups
25 Hammer Drives
20 Bench
25 Hammer Drives
X 5
Then...
Tabata Burpees

The Workout for August 12th

Four Rounds

With the right hand:
10 Swings/8 High Pulls/6 Snatches/4 Cleans

10 Goblet Squats

With the left hand:
10 Swings/8 High Pulls/6 Snatches/4 Cleans

20 Goblet Alternating Reverse Lunges

The Workout for August 9th

3 Snatch Pulls
3 Hang High Pulls
3 Power Snatches
3 Overhead Squats
3 Hang Snatches
3 Snatches
x 5

T^he Workout for August 8th

Four Rounds
5 TGU each side
30 Walking Lunges
10 Get Up Sit Ups
15 Step Ups each leg
10 Deck Squats

The Workout for August 6th

10 Db Bench Press
Row 250 meters
X3

10 Incline Flys
Row 250 meters
X3

20 Parallette Dips
Row 250 meters
X3

The Workout for August 5th

Right Hand
5 kb Clean and Jerk
5 Kb Clean and Squat
5 Kb  High Pull
Then do
21 Figure 8 w/outside hold
Then do
Left Hand
5 Kb Clean and Jerk
5 Kb Clean and Squat
5 kb High Pull
X 5

After doing the above, then do a
1-5, 5-1 Snatch Ladder

The Workout for August 2

5 Deadlift
10 Push Up
x 5
5 Hang Power Clean
10 Squat Thrust
x 5
5 Squat Press
10 Burpee
x 5
10 Hang Snatch
50 Mountain Climbers
x 5

The Workout for August 1st

Round 1: 60 seconds work/15 seconds rest
Round 2: 55 seconds work/15 seconds rest
Round 3: 50 seconds work/15 seconds rest
Round 4: 45 seconds work/15 seconds rest

Tire Flips
Chariot Ropes
American Swings
Stair Shuttle
Plank

The Workout for July 31st

5 Turkish Get Ups
10 Toes-to-Bar or Knees-to-Elbows or Hanging Knee Raises
350 meter row
x 5

The Workout for July 30th

Four rounds continuous
40 seconds work/ 20 seconds rest

Squats
Push ups
Squat Thrusts

Four rounds continuous
40 seconds work/20 seconds rest

Squat Jumps
Plyo Push Ups
Mountain Hoppers

Then...
Tabata Burpees

This Week's Sprint Workout

30 x 5

40 x 5

50 x 5

60 x 5

The Workout for July 29th

6 Rounds

30 Hand to Hand Swings

20 Hand to Hand Cleans

10 Hand to Hand High Pulls

10 Hand to Hand Snatches

The Workout for July 26th

Five Rounds

5 Power Cleans
5 Presses
100 Jump Rope
5 Hang Power Cleans
5 Push Presses
75 Jump Rope
5 Muscle Cleans
5 Split Jerks
50 Jump Rope

The Workout for July 25th

Hang Power Snatch 15-12-9-6-3
Mountain Climbers 100-80-60-40-20
Overhead Squat 15-12-9-6-3
Mountain Hopper 50-40-30-20-10

Then...

25 Hammer Drives
5 Hang Snatches
X 5

The Workout for July 24th

20 Push Ups
20 Modified Pull Ups
X4
20 Swings
20 Goblet Squats
X 4
20 American Swing/ Swings Flip Squats
20 Two Hand Squat Press
X4

The Workout for July 23rd

Dumbbell Snatch/Dumbbell Clean x 10 each side
Jumping Pull Up x 20
Burpees x 20

The Workout for Monday July 22nd

9 Minute AMRAP
10 KB Squat Press
150 meter row

Then..
9 Minute AMRAP
10 KB Cleans
100 Jump Rope

Then...
9 minute AMRAP
10 American Swings
10 Slams

No claseed today July 19th

Reminder: There are no classes today July 19. Class schedule will resume as normal on Saturday June 20th

The Workout for July 17th

AMRAP 30 minutes
15 Step Ups each leg
15 Candlesticks
15 Curtsies each side
15 Sit Backs
15 Squat Jumps
15 Ab Wheel

This Week's Sprint Workout

15 yard Power Skip to 25 yard Sprint x 2
15 yard High Knees to 25 yard Sprint x 2
15 yard Karioka to 25 yard Sprint x 2
15 yard Backpedal to 25 yard Sprint x 2
15 yard C Skip to 25 yard Sprint x 2
Four rounds
Then...
60 yard Sprint x 2
45 yard Sprint x 2
30 yard Sprint x 2
15 yard Sprint x 2

The Workout for July 16th

Three rounds

10 Swings
10 American Swings
10 One Hand Swings
10 One Hand American Swings
10 Hand-to-Hand Swings
10 Hand to hand American Swings
10 Swing Releases
10 Swing Flips
10 Swing Flip Squats
10 Swing Flip Squat Push Press

5 Modified Pull Ups after each set of swings

The Workout for July 15th

The Workout for July 12th

21-18-15-12-9-6-3
Kettlebell Snatches each side
Wall Ball
Deck Squats
Push Ups

The Workout for July 11th

Five rounds

5 TGU one side

Row 1 minute

5 TGU other side

Row 1 minute

This Week's Sprint Workout

Sprint 10 yards, walk back x 5
Hold a plank for 90 seconds x 2

Sprint 20 yards, walk back x 5
Hollow hold for 60 seconds x 2

Sprint 30 yards, walk back x 5
Hold a side plank 45 seconds each side

Sprint 40 yards, walk back x 5
50 Belly Busters

Sprint 50 yards, walk back x 5
50 Candlesticks

The Workout for July 10th

50 Hammer Drives
7 Hang Cleans
X 5

50 Hammer Drives
7 Hang Power Cleans
X 5

50 Hammer Drives
7 Hang Split Cleans
X 5

The Workout for July 9th

1-2-3-4-5-6-7-8-9-10
Pull Ups
Kettlebell Dead Cleans
Renegade Rows

The Workout for July 8th

Four Rounds

10 Superstar Squat Presses each side

100 Jump Rope

10 Landmine Pulls each side

75 Jump Rope

20 Sweepers

50 Jump Rope

This Week's Sprint Workout

Here's a little workout for you to do at the track, park or wherever it's suitable.

10 Rounds
Roll two dice.
Sprint 40 yards then perform burpees.

Number of burpees is determined by multiplying the lower numbered die times two,  plus the higher numbered die. Example: roll a 2 and a 6. 2x2=4. 4+6=10 Burpees.

The Workout for July 3rd

10 Bar Push Ups
10 Bar Rollouts
10 Hang Cleans
X3

10 Barbell Floor Presses
10 Floor Wipers
10 Front Squats
X3

10 Barbell Upright Rows
10  Anchored Hip Raises
10 Alternating Reverse Lunges
X3

10 Muscle Cleans
10 Barbell Sit Ups
10 Split Squats each side
X3

The Workout for July 2nd

Two Rounds

1-2-3-4-5 Ladder, 2 Kettlebells
High Pull/Clean/Press/Snatch

1-2-3-4-5, 5-4-3-2-1 Ladder
Swing/American Swing/Swing Flip Squat

5-4-3-2-1 Ladder, 2 Kettlebells
Kettlebell High Pull/Clean/Press/Snatch

Then...
Tabata Figure 8 Holds

The Workout for July 1st

10 Rounds

5 Pull Ups
7 Thrusters
9 Burpees

The Workout for June 28th

Four Rounds

5 Turkish Get Ups each side
Snatch/Lunge Chop/Squat Press X 10 each side

The Workout for June 27th

The Workout for June 26th

50 Alternating Hammers
30 Modified Pull Ups
20 Plank Rotations
X3

50 Hammer Drives
20 Power Jacks
20 Hollows
X3

Tabata Squat Jumps

The Workout for June 25th

10 Dumbbell Renegade Rows each side
10 Dumbbell Deadlift High Pulls
50 Mountain Climbers
X 4

10 Dumbbell Power Snatches
10 Dumbbell Shoulder Squats
20 Mountain Hoppers
X 4

The Workout for June 24th

45 seconds work/15 seconds rest

Chariot Rope
Dumbell Press
Rowing Machine
Push Up
Jump Rope
Burpee

5 Rounds

The Workout for June 21st

Four rounds

15 Double Sit Ups
15 Anchored Hip Raises
15 Belly Busters
15 Inch Worms
15 Candlesticks
15 Mountain Hoppers

The Workout for June 20th

Five rounds
Row for 2 minutes (fast)
5 Power Cleans
5 Front Squats
5 Barbell Presses
5 Squat Presses

The Workout for June 19th

21-18-15-12-9-6-3
Dumbbell Cleans
Hindu Push Ups
20 Swings after each set

The Workout for June 18th

50 Alternating Hammers

15 Deck Squats

15 Modified Chin ups

15 Burpees

X 4

The Workout for June 17th

Three rounds

With Two Kettlebells

Swing / Snatch combo  x 10

Swing / Clean combo x 10

Swing / High Pull combo x 10

Then...

With One Kettlebell

Lunge Chops x 10 each side

Half Get Ups x 10 each side

The Workout for June 14th

100-80-60-40-20
Sledgehammer
Swings
Mountain Climbers
Rope
Jumping Jacks

The Workout for Thursday June 13th

5 Power Cleans
5 Burpees
5 Squat Press
x10

The Workout for June 12th

10 Upright Rows
10 Presses
100 Jump Rope
10 Bent Rows
10 Floor Presses
100 Jump Rope
10 Front Raises
10 Pullovers
100 Jump Rope
X 4

The Workout for June 11th

10 Weighted Step Ups
10 Deadlifts
X 5

10 Weighted Reverse Lunges
10 Single Leg Deadlifts
X 5

The Workout for June 10th

10 Push Ups
10 Modified Pull Ups
20 Swings
10 Hindu Push Ups
10 Modified Chin Ups
20 Hand-to-Hand Swings
10 Plyo Push Ups
10 Self Assisted Pull Ups
20 American Swings
X 5

The Workout for June 7th

4 Rounds

10 Double Kettlebell Cleans
10 Double Kettlebell Push Presses
10 Double Kettlebell Squats
10 Renegade Rows
10 Kettlebell Squat Thrusts
5 Full Body Attacks

The Workout for June 6th

21-18-15-12-9-6-3
Kettlebell High Pulls each side
Sit Backs
Swing Flip Squats
Candlesticks

The Workout for June 5th

First round A=Dips
Second round B= Belly Busters
Third round C= Super Planks
Fourth round D= Burpees

5 Hang Power Cleans
10 A-B-C-D
5 Front Squats
10 A-B-C-D
5 Cleans
10 A-B-C-D

The Workout for June 3rd

10 Clean and Press each side
20 Goblet Squats
10 High Pulls each side
10 Lunges each side
30 Russian Twists
X4

The Workout for May 31st

Row 250
20 Push Ups
20 Ab wheel
50 Chariot Ropes
AMRAP 30 Minutes

The Workout for May 30th

50 Slams
25 Wall Ball
100 Mountain Climbers
50 Hammer Drives
X4

Then...
Tabata Squat/Squat Jump 16 total rounds.

The Workout for May 29th

6 Overhead Squats
6 Pull Ups
9 Deadlift High Pulls
9 Modified Pull Ups
12 Hang Power Snatches
12 Jumping Pull Ups
X6

The Workout for May 28th

Kb Snatch Ladder 1-10
5 burpees every 30 seconds for 10 minutes
Kb Snatch Ladder 10-1

The Workout May 24th

20 Super Planks
20 Superman
50 Mountain Climbers
20 Hollows
20 Push Ups
X 5

Then...
Tabata Jumping Jacks

The Workout for May 23rd

The Workout for May 22nd

30 Swings

10 Two Hand Squat Press

10 Self Assisted Pull Ups

5 TGU each side

X 5

The Workout for May 21st

10-9-8-7-6-5-4-3-2-1
Hang Clean
Burpee
Box Jump

Then...

Tabata Deadlift High Pulls

The workout for May 20th

10 candlesticks
20 pushups
30 belly busters
20  wall balls
X 5
Then...
10 dumbbell presses/run up and down the stairs 5  times
X5

The Workout for May 17th

5 Three stage Get Ups right side
30 Russian Twists
5 Three stage get ups left side

10 Renegade Plank Rotations w/Dumbells
20 Mountain Hoppers

20 Thrusters w/Dumbells

X4
.

The Workout for April 16th

2 Sled Pushes
20 Modified Pull Ups
30 American Swings
X6

The Workout for May 15th

5 Kb Snatches
5 Lunge Chops
Run one lap

10 Kb Snatches
10 Lunge Chops
Run one lap

15 Kb Snatches
15 Lunge Chops
Run one Lap

20 Kb Snatches
20 Lunge Chops
Run one Lap

The Workout for May 14th

Five Rounds

5 Hang Clean

5 Burpee

5 Front Squat

5 Burpee

5 Push Press

5 Burpee

The Workout for May 13th

15 Deck Squats
15 Hindu Push
15 Power Jacks
100 Jump Rope
X 5

The Workout for May 10th

25 Swings
10 Snatches each side
25 Swings
10 Clean and Jerks each side
25 Swings
10 High Pulls each side
X5

The Workout for May 8th

21-18-15-12-9-6-3
Hang Clean
Push Up
Deck Squat

The Workout for May 7th

10 Dumbbell Bench Press

10 Ab Wheel

500 meter row
X5

The Workout for May 6th

3-5-7-9-11-13-15... Burpee
2-4-6-8-10-12-14... Thruster
1-3-5-7-9-11-13... Pull Up
If there is class time left then the progression continues

The Workout for May 3rd

10-9-8-7-6-5-4-3-2-1
Deadlift
Renegade Row
Dumbbell Press

The Workout for May 2nd

Push the sled 200 feet
50 Sledgehammer Drives
100 Jump Ropes
20 Slams
10 Power Jacks
X5

The Workout for May 1st

10 Lunge Chops each side

10 Step Ups each side

10 Figure 8 w/extended hold each side

10 Reverse Lunge Presses each side

20 Swing Flip Squats

X 3

The Workout for April 30th

5 Power Snatches
Row one minute
7 Power Snatches
Row two minutes
9 Power Snatches
Row three minutes
11 Power Snatches
Row 4 minutes
11 Power Cleans
Row 4 minutes
9 Power Cleans
Row three minutes
7 Power Cleans
Row two minutes
5 Power Cleans
Row one minute

The Workout for April 29th

21-18-15-12-9-6-3
Thrusters
Modified Pull Ups
Deadlift High Pulls
Hindu Push Ups

The Workout for April 26th

50 Slams
40 Swings
30 Jumping Pull Ups
20 Burpees
10 Candlesticks
X 4

The Workout for April 25th

100 Jump Rope
10 Power Snatches
20 Super Planks
5 Overhead Squats
x 5

The Workout for April 24th

5 TGU each side
25 Hammer strikes from each side
20 Get Up Sit Ups
25 Hammer Dives
X 5

The Workout for April 23rd

25 Kb Swings\
10 Burpees
20 Modified Pull Ups
Run up and down the stairs 5 times
X 5

The Workout For April 22nd

45 seconds work/15 seconds rest, four rounds

Dumbbell Renegade Rows
Dumbbell Cleans
Dumbbell Thrusters
Dumbbell Snatches
Jump Rope

Then...
Tabata Dumbbell Burpees

3;00PM Class Cancelled Today

The 3:00 FxT class is cancelled today April 19th. All other class times are unaffected.

Thank you.

The Workout for April 19

21-18-15-12-9-6-3
Push Up
Squat Jump
Belly Buster

Row 250 meters after each set

The Workout for April 18th

20 Figure 8/Snatch/Windmills

20 Alternating Squat Cleans

20 Reverse Lunge Swings each side

X 4

The Workout for Wednesday April 17th

Run two laps

10 Modified Pull Ups

50 Hammer Drives

10 Burpees

X 5

Th e workout for Tuesday April 16th

10 knees-to-elbows
10 heavy windmills eachside
10 ab wheels
10 lunge chops each side
X4

The Workout for Monday April 15th

Plank /Push Up Intervals: 20 second plank/10 seconds of push ups x 8

Suitcase High Pull Intervals: 30 seconds work/15 seconds rest x 8

Alternating Side Plank/Plank Intervals: 20 seconds alternating side plank/10 second plank x8

Dumbbell Snatch Intervals 30 seconds work 15 seconds rest x8

8:00AM Class cancelled Saturday April 13th

The Saturday morning class is cancelled for April 13th. Sorry fir any inconvenience.

The Workout for Friday April 12th

Push Sled & Agility ladder
Imagine rhe fun..

The Workout for Wednesday April 10th

21-18-15-12-9-6-3
Bench Dips
Step Ups w/Dumbbells
Hindu Push Ups
Walking Lunges w/Dumbbells

Run to the fence and back after each round

The Workout for Monday April 8

30 Swings
10 High Pull/Snatch/Swing complexes on each side
30 Swings
10 Figure 8 Snatches each side
30 Swings
10 Half Get Ups each side
X 3

The Workout for Friday April 5th

10 Hang High Pulls
10 Hands Down/Legs Up
10 Hang Power Cleans
10 Candlesticks
10 Hang Cleans
10 Deck Squats
X 4

The Workout for Thursday April 4th

21-18-15-12-9-6-3
Burpees
Squat Jumps
Mountain Hoppers
Push Ups

The Workout for Wednesday April 3rd

Ladder 1-10
Kb Swing
Kb Clean & Jerk
Kb High Pull

then...
Ladder 1-10
Swing
American Swing

then...then...
Ladder 1-5
Turkish Get Ups

The Workout for Tuesday April 2nd

10 Deadlifts
10 Dumbbell Bench Press
Run one lap around the building (250 yards)
X 6

The Real Workout for Monday April 1st

500 meter row
10 Dips
10 DB Cleans
X 5

The Workout Monday April 1st

21 Hungarian hand  stands
14 Swing Chops
Run 1 Mile

The Workout for Friday March 29th

10 Triple Swings
Run to fence & back
10 Get Up Sit Ups
X 10

The Workout for Thursday March 28th

5 Hang Power Snatch
5 Overhead Squat
15 Push Ups
X 5

5 Hang Power Cleans
5 Front Squats
15 Dips
X 5

The Workout for Wednesday March 27th

Work/rest 2:1 ratio
 Round one = 60/30; round two = 50/25; round three = 40/20; round four = 30/15; round five = 20/10

Chariot Ropes
Kettlebell Snatch right
Kettlebell Snatch left
Drum Roll Ropes
American Swings
Box Jumps

The Workout For Tuesday March 26th

2-2-2-2-2 Sled Push
20-16-12-8-4 Modified Pull Ups
5-4-3-2-1 Turkish Get Ups

The Workout for Monday March 25th

500 meter row
15 Squat Presses
15 Burpees
X 5

The Workout for Monday March 25th

500 meter row
15 Squat Press
15 Burpees
X 5

The Workout for Friday March 22nd

10 Lunge Swings each side
10 Figure 8 w/extended hold each side
10 Lunge Chops each side
10 Reverse Lunge Swings each side
10 High/Low Slingshots each side

The Workout for Thursday March 21st

45 Seconds work/ 15 seconds rest
Chariot Rope
Box Jump
Row
Plyo Push Up
Slam
Five Rounds, one minute rest between rounds

The Workout for Wednesday March 20th

Men 100# / Women 60#
5 Hang Power Clean and Press
5 Hang Cleans
5 Split Jerks
X 5

Men 85# / Women 53#
5 Snatch Grip Deadlifts
5 Snatch Grip Deadlift High Pulls
5 Power Snatches
X 5

The Workout for Tuesday March 19th

5-10-15-20-25
Burpees
Reverse Lunges each side
Hollows
Squat Jump

The workout for Monday March 18th

50 Alternating Sledgehammer
20 Push Ups
Run the Stairs
X 3

25 Hammer Drives
20 Swing Flip Presses
Run to the fence and back
X 3

25 Swings
20 Bench Dips
Run up and down the stairs three time
X 3

The Workout for Friday March 8th

20 Swings
20 Super Planks
20 Hand to Hand swings
20 Belly Busters
20 American Swings
10 Candlesticks
20 Swing Flip Squats
X 4

The Workout for Thursday March 7th

21-18-15-12-9-6-3 Push Ups
Row 250 meters after each set
21-18-15-12-9-6-3 Modified Pull Ups
100 Jump Rope after each set

The Workout for Wednesday March 6th

5 TGU each side
1 Sled Push
x 3

10 Windmills each side
1 Sled Push
x 3

10 Lunge Chops each side
1 Sled Push
x 3

The Workout for Tuesday March 5th

Roll of the Dice

Whatever is rolled you will do 10 reps of.
If the same number is rolled more than twice in a row, then re-roll.
30 total rolls


1= Double Kettlebell Cleans
2= See-Saw Presses
3= Double High Pulls
4= Double Front Squats
5= Double Swings
6= Double Bent Rows

The Workout for Monday March 4th

Four Rounds

Box Jump/Step Up-Step Up complex x 10
Squat Jump/Lunge-Lunge complex x 10
20 Squats
40 Walking Lunges
Push Up/Hindu Push/Up Super Plank complex x 10
Modified Pull Up/Modified Chin Up complex x 10

The Workout for Saturday March 2nd

21-18-15-12-9-6-3

Gladiator Swings, each direction
American Swings
Kettlebell Snatches, each side
Kettlebell Thrusters

The Workout for Friday March 1st

45 seconds work, 15 seconds rest

Rope
Dumbbell Clean
Hammer Drive
See-Saw Press
Jump Rope
X 5

The Workout for Thursday February 28th

Barbell Ladder Complex
1-5, 5-1
Deadlift High Pull/Hang Power Snatch/Hang Clean
Run to the fence (200 meters) after each set.

The Workout for Wednesday February 27th

9 Deck Squats
9 Pull Ups
9 Hindu Push Ups
X 3

9 Goblet Squats 62 lbs men/44 lbs women, scale accordingly for ability
9 One Arm Bent Rows each side
9 Shooters Push Ups
X 3

9 Swing Flip Squats
9 Kettlebell Upright Rows
9 Two Hand Kettlebell Press
X 3

The Workout for Tuesday February 26th

Four Rounds

30 seconds on 15 seconds off

Half Burpee

Squat Jumps

Mountain Burpees

Jumping Split Lunges

Burpee Press

Lateral Squat Jumps

Side Rotation Burpee

180° Squat Jumps

The Workout for Monday February 25th

Five Rounds

10 Barbell Power Snatches

50 Kettlebell Swings

500 meter row

The Workout for Friday February 22nd

10 Barbell Push Jerks
20 Jumping Pull Ups
X4
10 Deadlift High Pull
10 Candlesticks
X4
10 Power Cleans
10 Burpees
X4

The workout for Thursday February 21st

Five  Rounds
25 slams
25 pushups
25 swings
then...
Tabata Ab Wheel/Power Jacks

The Workout for Wednesday February 20th

Five Rounds

5 Snatches/1 Reverse TGU x 3 each side

20 Swings each side

100 Jump Rope

The Workout for Tuesday February 19th

24-20-16-12-8-4

Belly Busters
Squat Jumps
Mountain Hoppers
Modified Pull Ups
Burpees

The Workout for Monday February 18th

7 Rounds

Dumbbell Complex
Clean/Reverse Lunge right and left/Split Jerk/Squat Press x 7

Barbell Complex
Power Clean/Front Squat/Push Press/Back Squat/Push Press x 7

The Workout for Saturday February 16th

1-2-3 Turkish Get Ups each side

Then...
60 Seconds of drum roll ropes
1 Sled Push
10 Tire Flips
X5

Then...
3-2-1 Turkish Get Ups each side

The Workout for Friday February 15th

Five Rounds

25 Kettlebell Swings

10 High Pull/Snatch/Squat Press each side

20 Alternating Kettlebell Cleans and Push Press

The Workout for Thursday February 14th

6 Rounds

Row 3 minutes

5 Push Press

5 Power Cleans

The Workout for Wednesday February 13th

25 Hammer Drives
5 Pull Ups
25 Sledge Hammer right
25 Sledge Hammer left
10 Modified Pull Ups
50 Alternating Hammers
15 Modified Chin Ups
X4

The Workout for Tuesday February 12th

AMRAP 30 minutes

100 Jump Rope

10 Renegade Rows w/Push Up

10 Squat Thrust/Deadlift

The Workout for Monday February 11th

Four Rounds

20 Alternating Superstar Presses

15 Knees-to-Elbows

10 Double Kettlebell Step Ups each leg

15 Candlesticks

20 Super Planks

The Workout for Saturday February 9th

Barbell Squat 5x5

Descending 2:1 Jump Rope Intervals

Hang Power Clean 5x5

The Workout for Friday February 8th

Four Rounds

50 Hammer Drives

50 Kettlebell Swings

50 Jumping Pull Ups

50 Mountain Climbers

The Workout for Thursday February 7th

15 Modified Pull Ups
10 Spiderman Push Ups
5 Deadlift
X5

Tabata Jump Rope

The Workout for Wednesday February 6th

50-40-30-20-10
Wall Ball
Slam
Burpee

The Workout for Tuesday February 5th

5 Hang Cleans
5 DLHP
5 Cleans
Run to the fence & back (250 meters)
AMRAP 30 minutes

The Workout for Monday February 4th

20 Reverse Lunge Swings right hand
20 Around the World Swings
20 Reverse Lunge Swings left hand
10 Single Leg Bent Rows each side
5 Get Up Presses each side
X4

Th e Workout for Friday February 1st

The Workout for Thursday January 31st

TGU 1-2-3-4-5 each side

Then...
Three rounds, 30 seconds work, 15 seconds rest
Hand to Hand Swing
Clean and Press right
Clean and Press left
Hand to Hand High Pulls
Snatches right
Snatches left
Figure 8 w/hold
Side Press Windmill right
Side Press Windmill left

Then...
TGU 5-4-3-2-1

The Workout for Tuesday January 29th

Four Rounds
14 Kettlebell Alternating Dead Cleans
14 Push Up Jacks
14 King Kong Snatches
14 Power Jacks
14 See-Saw Presses
14 Plank Jacks

The Workout for Wednesday January 30th

10 Leg Press x 5

Then...
100 Chariot Ropes
200 ft Farmer's Walk
40 Gladiator Swings each direction
20 Hammer Lunges each side
X3

The Workout for Monday January 28th

3 Clean an Push Press x 5

Then...
45 seconds work, 15 seconds rest, 4 rounds. One minute rest between rounds.

Parallette Dips
Box Jumps
Deadlift High Pull
Thrusters
Row

The Workout for Friday January 25th

10-9-8-7-6-5-4-3-2-1 Overhead Squats
10-9-8-7-6-5-4-3-2-1 Body Rows
1-2-3-4-5-6-7-8-9-10 Burpees

The Workout for Thursday January 24th

21-18-15-12-9-6-3
Step Ups
Sit Backs
Kettlebell Snatch

The Workout for Wednesday January 23rd

6 Dumbbell Upright Rows
9 Dumbbell Shoulder Presses
12 Dumbbell Cleans
X5
Then...
10 Squat Presses/run to the fence and back
X5

The Workout for Tuesday January 22nd

10 Hands-down-leg-ups
20 Push Ups
10 Hands-up-leg-ups
20 Super Planks
10 Candelstick
20 Hindu Push Ups
X3
Then...
Tabata Jump rope

The Workout for Monday January 21st

5x5 Barbell Squats

Then...

Five rounds

Chariot Rope
Swing
Burpee
30 seconds work/15 seconds rest

The Workout for Friday January 18th

25-20-15-10-5
American Swimgs
Parallette Dips
Slams
Pull Ups

The Workout for Thursday January 17th

24-20-16-12-8-4 Db Squat Press Ab Wheel Db Deadlift High Pull Row 2 Minutes

The Workout for Wednesdsy January 16th

Perform the following movements as an unbroken complex: 5 Swings each hand 5 Clean and Press each hand 5 High Pull each hand 5 Snatches each hand 5 Lunge Chops each side AMRAP 30 minutes

The Workout for Tuesday January 15th

21-18-15-12-9-6-3

Overhead Squat

Jumping Pull Up

Burpee

The Workout for Monday January 14th

Five Rounds

100 Jump Rope
20 Push Ups
100 Mountain Climbers
10 Burpees
Agility Ladder x2

The Workout for Friday January 11th

12 Deadlifts
9 Deadlift High Pulls
6 Power Cleans
3 Cleans
30 Hammer Drives
x 5

The Workout for Thursday January 10

60 Mtn Climbers 10 Kb High Pulls side 10 Kb Snatches side X5 20 Mtn Hoppers 10 Kb Rows each side X5

The Workout for Wednesday January 9th

30 Seconds work,
15 Seconds rest.
Five rounds

Goblet Squats
Push Ups
Goblet Reverse Lunge right
Goblet Reverse Lunge left
Super Plank
Goblet Step Up right
Goblet Step Up left
Hindu Push Up

The Workout for Tuesday January 8th

Burpees and Elliptical

Burpees and Rowing

Burpees and Jump Rope

X5

Roll three dice. 

The high and low dice = number of burpees. 

The middle dice =

Minutes on the elliptical

Meters rowed x100

Number of rope jumps x100

The Workout for Monday January 7th

1 Sled Suicide
10 Knees to Elbows
15 Push Presses
20 American Swings
x5

The Workout for Thursday January 3rd

TGU 1-2-3-4-5 each side

5 Rounds
Row 300 meters
30 Slams

TGU 5-4-3-2-1 each side

A New Year, New Challenges

This year we're going to present you with two challenges every month, one physical, one nutritional. The challenges are self monitored; we present them as a way to help you establish a goal, or to help you focus on an existing goal.

This physical challenge this month is Tabata.  The goal is to perform 4 Tabata workouts per week for the month of January, in addition to your normal exercise regimen. Tabata is an interval training program in which you perform 20 seconds of high intensity exercise with 10 seconds rest between each interval. 8 intervals is the standard. To find out more about Tabata click here. Tabata works best with full body movements such as thrusters, deadlift high pulls and burpees or cardio activities such as jumping rope or using an elliptical.  I suggest googling for more ideas. Tabata timers for your mobile device can be found in the App Store or Android Market.

The nutritional challenge for the month is to avoid all refined sugars.  According to Dr. Keith Block, an expert in integrated oncology, "Each time you consume refined sugars, you tell your body to create a burst of insulin to help metabolize that sugar in your body. Unstable insulin levels can cause problems like type 2 diabetes and even breast cancer. By cutting the refined sugar in your diet, you tell your body to slow the production of insulin to healthier levels,  What's more, less refined sugar often means less fat and calories for a healthier lifestyle." For tips on avoiding refined sugars click here.

Good luck!

The First Workout of 2013

Warm Up
One round of the standard warm up, then:
3 rounds of 20 Hammer drives, 20 squats.

Workout
20 Alternating Sandbag Shoulder and Squat
20 Gladiator Swings each direction
20 Alternating Superstar Squat Press
x4

The Finisher
Tabata, 20 seconds work, 10 seconds rest, 9 total rounds
Sandbag Thrusters
Med Ball Slams
Kettlebell Swings