January 1, 2017 Uncategorized

Be the Better You

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Saturday 122416

December 24, 2016 Uncategorized

At-Home 4: Endurance

Get to a globo gym, the rec center or get outside and do some cardio.

Run, Row, Climb, Endure 5 rounds of 2:00 of moderate intensity with a 1:00 rest between.

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Friday 122316

December 23, 2016 Uncategorized

Burgner Snatch Skill:

Burgner Warm up x 10

This should tire you out.

At-Home 3
10 min AMRAP:

15 ft Bear crawl
5 HSPU or Box Pike or Pushup
10 Jump tucks

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Thursday 122216

December 22, 2016 Uncategorized

Broom Overhead Squat 5×10

Overhead Squat with a broom:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps

At-Home 2:

For time:

50 burpees
50 squats
50 box jumps or step ups onto something solid of your choosing
50 squats

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At-Home 1

December 21, 2016 Uncategorized

8 rounds of

8 Goblet Squats (use your rented KB, use a dumbell, use something heavy at home)

8 Pushups

30 second plank hold

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Tuesday 122016

December 20, 2016 Uncategorized

If your shoulders are toast from Monday, come in anyway and work through this with light weight at it will be good for you.
Hang Power Snatch 5×3

Hang Power Snatch for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Elizabeth

21-15-9 reps for time of:
• Clean 135/85#
• Ring dips

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Monday 121916

December 19, 2016 Uncategorized

Back Squat 4×3

Back Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps

21-18-15-12-9-6-3 reps for time of:
• GHD sit-ups
• 95-lb. shoulder presses

Open Monday all day

Open Tuesday 5:30am, 6:30am (Not normal but we’re doing it) and 7:30am

Closed Tuesday pm Dec 20-Dec26th.  Open again 27th.

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Saturday!!!

December 17, 2016 Uncategorized

AMRAP 20: Chest-to-Bars, Pistols, Box Jumps

Complete as many rounds as possible in 20 minutes of:
• 10 chest-to-bar pull-ups or jumping C2B
• 20 one-legged squats, alternating or assisted one-legged squats
• 10 box jumps, 30/24″ box (use extreme care with this height)

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Friday 121616

December 16, 2016 Uncategorized

MANUEL (modified*)

5 rounds of:
• 2* minutes of rope climbs
• 2 minutes of squats
• 2 minutes of push-ups
• 2* minutes to row 300* meters

Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round

*modified from original 3 minutes and 400m run

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