1. Wednesday January 22nd, 2020

    1. DL- WORK UP TO A 90% 1/7 2. "THE QUICK AND THE DEAD” For Time 3-9-15-21-15-9-3 Deadlifts (205/145 lb) Box Jumps (24/20 in) FIT CAMP: 2000M ROWE 30 SDLHP 24 KG 250M KB CARRY 16 KG EVERY TIME YOU DROP THE LOAD 25 SQUATS 30 SDLHP 24 KG FIT & 50! 1000M ROWE 800M RUN 30 DB STEP UPS 15 LBS 15 BEH…Read More

  2. Tuesday January 21st, 2020

    PARTNER WOD! TEAM UP! 5 rounds for time. 50 calorie row 40 wall balls 30 sit ups 20 burpees 10 tire flips FIT CAMP: 5 RFT 90 JUMPROPES 15 JUMPING PULLUPS 20 GOBLET SQUATS :60 PLANK HOLD FIT & 50! 3 ROUNDS 30 GOBLET SQUATS 15 BICEP CURL EMPTY BAR (SLOW ON THE WAY DOWN) 12 HAMMER BICEP CURLS 20LB …Read More

  3. Monday January 20th, 2020

    HAPPY MARTIN LUTHER KING DAY! NORMAL HOURS TODAY! 1. BACKSQUAT-WORK UP TO 90% 1/6 2. 6 ROUNDS FOR TIME 6 POWER CLEANS TO A STRICT PRESS (90% OF STRICT PRESS IS YOUR LOAD) 250 M RUN REST EXACTLY :45 SEC EACH ROUND FIT CAMP: 5 RFT 10 DOUBLE (2) KB DB LIFT 16/24 KG 6 BURPEES OVER KB 15 PUSHUPS BUY OUT …Read More

  4. Friday January 17th, 2020

    1. DL work up to a 90% 1/6 2. 3,6,9,12,15,18 so on and so forth until the clock runs out 12 min AMREP Thrusters 55/75 lb Pullups FIT CAMP: 1000M ROWE BUY-IN 5 ROUNDS 12 RING ROWS 15 BOX JUMPS 20 PUSHUPS 1000M RUN BUY-OUT FIT & 50! 1600M ROWE BUY 150 KB SWINGS EVERY TIME YOU DROP PLANK HOLD :45 S…Read More

  5. Thursday January 16th, 2020

    1. STRICT PRESS 83% 2/8 2 REPS 8 SETS 2. WOD: 18 MIN AMRAP 6 HANG SNATCH 55/75# 10 HSPU 3 TIRE FLIPS (LARGER TIRES) FIT CAMP: AMRAP 15 DB THRUSTERS 20 LBS STIFF LEGGED DL 20 LBS KB SWINGS 16/24 KG FIT & 50! 12 MIN CINDY: 5 PULLUPS 10 PUSHUPS 15 AIR SQUATS USE CHIPS TO COUNT ROUNDS…Read More

  6. Wednesday January 15th, 2020

    Pausing Front Squat Complex Build to a Heavy Complex: 1 Pausing Front Squat 1 Front Squat “Four Loko” On the 4:00 x 5 Rounds: 20/15 Calorie Row 40 Double Unders 7 Front Squats (165/115) FIT CAMP: ON THE 4:00 X 5 ROUNDS: 250 M RUN 10 KTE 10 WALLBALLS 12/14 LBS FIT & 50! 20 MIN AMRAP 10 SDLHP …Read More

  7. Tuesday January 14th, 2020

    TWO FER TUESDAY! COMPLETE EACH ROUND THEN MOVE ON UNTIL YOU HAVE COMPLETED ROUND 5. ONE ATHLETE WILL COMPLETE THE ENTIRE FIRST MOVEMENTS, THE SECOND ATHLETE WILL COMPLETE THE ENTIRE SECOND MOVEMENT, THEN THE FIRST PERSON DOES THE ENTIRE THIRD MOVEMENT, SO ON AND SO FORTH THROUGHOUT THE ENTIRE WORKOU…Read More

  8. Monday January 13th, 2020

    REFER A FRIEND IN JANUARY OR FEBRUARY 2020 AND RECEIVE A $25.00 GIFT CARD ONCE THEY SIGN-UP! 1. STRICT SHOULDER PRESS 75% OF YOUR MAX ONE REP 5X5 2. BACKSQUATS 2/83% 2/83% 2/83% 1/90 1/90 1/90 WOD: 4 RFT 400M RUN 25 GOBLET SQUATS 15 KB SWINGS 16/24 KG FIT CAMP: 800M RUN BUY-IN 6 RFT 20 GOBLET SQUATS…Read More

  9. Friday January 10th, 2020

    FREAKY FRIDAY! “Marston” AMRAP 20 1 Deadlift (315/205) 10 Toes to Bar 15 Lateral Barbell Burpees FIT CAMP: 3 RFT 20 FRONT SQUATS 55/75# 10 RENEGADE ROWS 20/30 (EACH ARM) 20 BACK SQUATS 55/75# 10 DB ROWS 25/35# FIT & 50! SAME AS FIT CAMP TODAY…Read More

  10. Thursday January 9th, 2020

    3 RFT 20 DB SQUAT CLEANS 35/55# 20 HOLLOW ROCKS 20 WALL BALLS 14/20 lbs REST 1 MIN 400M Run 21 KB Swings 16/24 kg 25 Pushups FIT CAMP: 5 RFT 15 KB SDLHP 16/24 KG 10 BURPEE OVER THE KB PLANK HOLDS :45 20 TRICEP PUSHUPS FIT & 50! CORE WORK 30-20-10 AB MAT SIT-UPS RUSSIAN TWISTS BALL SLAMS WOD 7 RF…Read More

  11. Wednesday January 8th, 2020

    WEIGHTLIFTING WEDNESDAY IS HERE! 1. SQUAT CLEAN-3-3-3-2-2-2 NOT CONNECTED, 3 REPS ONE AFTER THE OTHER THEN REST, REPEAT THE NUMBERS, THE LOAD SHOULD BE MEDIUM, THEN GO HEAVIER ON THE 2 REP SEQUENCE. WORK UP TO THE NUMBERS. 2. JERKS FROM THE RACK: WORK UP TO A HEAVY 2 REP 3. BACKSQUAT PAUSE-PAUSE AT …Read More

  12. Tuesday January 7th, 2020

    GREAT WORK YESTERDAY WITH GETTING THE TOTAL FOR THE 3 LIFTS WE ARE PROGRESSING ON. IF YOU DID NOT GET YOUR BACKSQUAT, DL, OR STRICT PRESS, PLEASE DO THAT TODAY. DL 5X5, 85% OF MAX, THIS SHOULD TAKE LESS THAN 8 MIN PAIR UP! AMRAP 20 ONE ATHLETE RUNS WHILE THE OTHER ATHLETE COMPLETES ONE ENTIRE ROUND …Read More