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WORKOUT OF THE DAY

Monday, September 13, 2021

Strength: Deadlifts: Every 2 Minutes X 5 sets 10 Reps (Recommended Percentage: ~50-60% of 1RM) WOD: For Time: 6 Rounds: 10 Push-ups 20 Double Unders Rx+: 5 Handstand Push-ups OR 10 Hand Release Push-ups, 20 Double Unders Rx: Push-ups, 15 Double Unders Intermediate: Consistent Unbroken

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Friday, September, 10, 2021

Friday, September 10th Strength: Front Squats: 5×4 @ 75% With a partner: 0-4:00: 100’ Double DB Farmers Carry (50’ Each)  20 HSPU (Scaled: 20 Push-ups) 20 DB Snatch (10/person) 4:00-8:00: 100’ Double DB Farmers Carry  26 HSPU (26 Push-ups)  30 DB Snatch (15/person)  8:00-12:00: 100’

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Thursday, September 9, 2021

Double Under Practice 8-10 minutes WOD: 50-40-30-20-10 Double Unders  AbMat Sit-ups 10-8-6-4-2 Deadlifts  Rx+: GHD Sit-ups, 275/185 Rx: 245/165 Intermediate: Either ½ Double Unders or 2x Single Unders, 175/115 Beginner: Single Unders, 115/85 Note: Use this workout as an opportunity to practice double unders. Even

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Wednesday, September 8, 2021

Strength: Build to a 1 Rep Max Clean (Power or Squat) (Suggested Breakup: 10 @ Barbell, 3-5 @ 50%, 60%, 2-3 @ 70%, 80%, 1-2 @ 90%+) Note: Take 15 minutes to build up to a new one-rep max. Lift some weight! This is the

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Friday, September 3, 2021

10 Rounds 4 Overhead Squats 6 Toes to Bar 10/8 Calorie Row Rx+: 135/95, Toes to Bar Rx: 115/85, ½ Toes to Bar Intermediate: 85/65, Leg Raises Beginner: 65/45, Knee Raises

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