1. Friday January 15th, 2020

    5 Rounds/3:00 per Round 30 Dubs (45 Single Unders) 16 Single Dumbbell Hang Power Snatches 25/35/55# Max Goblet Squats with Time Remaining 16/24 kg 1 minute break after each round 10 MIN AMRAP 15 KB SWINGS 16/24 KG 12 KB SDLHP 16/24 KG 25 AIR SQUATS REST 2 MINUTES 8 MIN AMRAP 20 SUPERMAN'S 16 PLANK T…Read More

  2. Thursday January 14th, 2020

    1. POWER SNATCH-FIND A HEAVY ONE REP BUT NOT MAX-HIT 3X 2. 5 ROUNDS FOR TIME 30 DUBS 8 HANG POWER SNATCH 65/95# 16 STANDING LUNGES FIT CAMP: 8 ROUNDS OF EACH MOVEMENT: then move to next movement until all movements are done. v-ups – 15 ring rows– 15 squat jumps – 15 lateral raise – 15 db twi…Read More

  3. Wednesday January 13th, 2020

    “COOKING WITH GAS” 5 Rounds x AMRAP 3: 9 Hand Release Push-ups 6 Box Jumps 3 Power Cleans *1 Minute Rest Between Rounds* *Your Choice On Box Height* *Enter Power Clean Weight Used Each Round* *Score Is Total Combined Weight* FIT CAMP: Complete as many rounds as possible in 15 minutes of: 20 push…Read More

  4. Tuesday January 12th, 2021

    TWO FER TUESDAY! For Time 800 meter Run (TOGETHER) 76 Hang Power Cleans (115/65 lb) 600 meter Run 58 Hang Power Cleans (145/75 lb) 400 meter Run 18 Hang Power Cleans (165/95 lb) RUNS ARE TOGETHER AND ONE ATHLETE GOES AT A TIME FIT CAMP: 5 RFT 16 DB SNATCH 35/55# :30 SEC PLANK HOLD :30 SEC SIDE PLANK…Read More

  5. Monday January 11th, 2020

    1. DEATH BY DL (BODYWEIGHT) EVERY MINUTE ON THE MINUTE ADD ONE DL AND CONTINUE UNTIL YOU CAN NO LONGER BEAT THE CLOCK. 2. FRONT SQUAT 10 REPS BACK SQUAT 10 REPS 10 REPS 10 ROUNDS BACK AND FORTH FROM FRONT SQUAT TO BACKSQUAT. RULES: YOU HAVE TO DO THEM UNBROKEN. YOU CAN KEEP THE LOAD STATIC OR INCREA…Read More

  6. Friday January 8th, 2020

    “2-Minute Drill” 2 Minutes Front Plank 2 Minutes KB Russian Swings 2 Minutes AbMat Sit-ups 2 Minutes Single Dumbbell Push Press 35/55# 2 Minute Side Plank (Each Side) 2 Minutes Single Dumbbell Snatches 35/55# 2 Minute Russian Twists *1 Minute Easy jog in place Between Movements *Score is Dumbbel…Read More

  7. Wednesday January 7th, 2021

    WEIGHTIFTING WEDNESDAY IS HERE! 1. DL-FIND A QUICK ONE REP MAX DL 10 MIN CAP 2. FRONT SQUAT FROM THE RACKS:5X5, 2/3/, 1/3 3. PUSH JERK FROM THE RACK-WORK UP TO A ONE REP MAX AND HIT IT 3X FIT CAMP: 5 ROUNDS FOR TIME: 10 KB SNATCH 15 BALL SLAMS 200M RUN BUY OUT IS 100 SIT-UPS COACH'S CHOICE…Read More

  8. Tuesday January 12th, 2020

    TWO FER TUESDAY BABY! 100 OF EACH, BROKEN UP ANY WAY Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-Ups Sit-Ups Row (calories) Double-Unders Wall Ball Shots (20/14 lb) Ball Slams (30/20 lb) Dumbbell Push Press 20/35# FIT CAMP: 20 min amrap 30 rope shakes 16 box st…Read More

  9. Monday January 4th, 2020

    HAPPY NEW YEAR! WELCOME 6 WEEK CHALLNGERS! 600M RUN BUY-IN THEN: 5 5OUNDS FOR TIME: 5 POWER CLEANS 85/135# 5 FRONT SQUATS 85/135# 7 OVER BAR 600M RUN BUY-OUT FIT CAMP: 5 RFT 10 KB SWINGS 16/24 KG 5 KB LEFT ARM FRONT 5 KB RIGHT ARM SQUAT 30 MT. CLIMBERS…Read More

  10. Thursday December 31st, 2020

    GYM IS OPEN FROM 8:30AM TIL 11:30 TODAY! 20 MIN EMOM: ODD: 6 DEVIL'S PRESS 25/35# EVEN: 8 HANG CLEANS 75/115# FIT CAMP: 15 MIN AMRAP 10 BOX JUMPS OR STEP UPS 10 PP 40 QUICK JUMPING JACKS RESTS 2 MINUTES 3 ROUNDS 16 JUMPING LUNGES 25 SQUAT PULSES :60 PLANK HOLD…Read More

  11. Wednesday December 30th, 2020

    1. BACKSQUAT 5/5, 2/3, 1/3 2. CLEAN PULLS 3/3, 2/3/ 1/3 3. STRICT PRESS WORK UP TO A ONE REP MAX, HIT IT 3X 4. SPRINT WORK WITH ME FIT CAMP: 100 KB SWINGS/EVERY TIME YOU DROP 200M RUN REST 2 MINUTES 12 MIN AMRAP 7 KB TATERS 10 LATERAL RAISES 10 FRONTS…Read More