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Friday, October 29, 2021

Strength: Complex Fridays: 5 Sets: Deadlift + Power Clean + Squat Clean + 3 Front Squats Note: Perform one complex every 2:00. Focus on bracing and keeping proper tension on the squats and picking the bar up from the ground every time. Increase weight across

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Thursday, October 28, 2021

Accessory: 4 Sets for Quality: 10 Turkish Get-ups (5/Side) 50’ Single KB Overhead Carry/Side 10 Internal/External Rotations w/KB Note: If you have been feeling the need to focus on strengthening specific muscles in your shoulders and hips, Thursdays will be an excellent time to build

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Wednesday, October 27, 2021

For Time: 120/100 Calorie Row 80 Air Squats 60 Deadlifts 40 Push-ups 20 Overhead Squats Rx+: 155/105 Rx: 115/85 Intermediate: Band Assisted Push-ups, 95/65 Beginner: Band Assisted/Knee Push-ups, 65/45 Note: The weight for the deadlifts and overhead squats will be the same. Pick a weight

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Monday October 25th

Monday, October 25thStrength:4 Sets of Max Repetition Banded Lat Pull Downs *Superset with: :30 Hollow Hold/:30 Superman HoldNote: The start of a new cycle focused on building strength in toes to bar, pull-ups, and muscle ups. Pick a band strength that allows you to perform

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Friday, October 22, 2021

Test #1:  Find a One Rep Max Strict Press Test #2: Find a One Rep Max Squat Clean Test #3: For Time: 9-6-3 Hardest Pull-Up Variation Squat Clean *25/20 Calorie Row After Each Set Rx+: 185/105-225/115-245/125, Muscle Ups Rx: 115/75-135/90-155/105, 15-10-5 Chest to Bar Pull-Ups

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Thursday, October 21, 2021

Test #1: Max Double Unders in One Minute Note: This will be one of the tests that will help indicate how much improvement you have made with the jump rope! Test #2: Max Strict Pull-ups Test #3: “Meghan”: 21-15-9 Burpees Russian KB Swings Double Unders

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Wednesday, October 20, 2021

Test #1: Max Unbroken Push-ups Test #2:  Max Sit-ups in One Minute Test #3: Max EMOM (20 Minute CAP) 4 Thrusters 4 Toes to Bar Rx+: 135/95, 6 Toes to Bar Rx: 115/85, 4 Toes to Bar Intermediate: 85/65, 6 Leg Raises Beginner: Barbell, Knee

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