1. Wednesday July 31, 2019

    WEIGHTLIFTING WEDNESDAY IS HERE!! 1. STRICT SHOULDER PRESS: WORK UP TO 1-1-1-1-1 2. DEADLIFT 3-3-3-2-2-1-1- 3. PULLUPS STRICT: 40 BUY-OUT: 3 ROUNDS NOT FOR TIME 25 GHDSU 25 BACKEXTENSIONS 25 PUSHUPS FIT CAMP 4 RFT 12 DOUBLE KB BOX STEP OVERS 12/16 KG 30 WALKING LUNGES WITH ONE KB ON SHOULDER 20 HOLL…Read More

  2. Tuesday July 30th, 2019

    Two fer Tuesday! 16 ROUNDS FOR TIME: 10 POWER SNATCH 55/75# 30 DUBS One round per athlete then switch! Fit Camp: 3 RFT 400m Rowe 25 BACKEXTENSIONS or SUPERMANS 30 Russian Twist Immediately into: 8 min EMOM Odd: bicep curls any style Even: tricep kickbacks 8/15#…Read More

  3. MondayJuly 29th, 2019

    We want to thank Miriam for all her hard work at the 5am and 6am classes for the past year! It was a blessing having you run those Rooster classes! Now guess who's in charge? 1. Front Squats, 5x5 climbing 2. 21-18-15-9-18-21 PULL/PUSH PULLUPS (CTB IS OPTIONAL) JERKS 85/130# FIT CAMP 21-15-9 KB SWING…Read More

  4. Saturday July 27th, 2019

    WOD 21 Power Cleans 85/115 21 Box Jumps Overs 15 Power Cleans 95/135 15 Box Jump Overs 9 Power Cleans 105/155 9 Box Jump Overs 13 min cap…Read More

  5. Friday July 26th 2019

    Fight Gone Bad Style 3 Rds 1 min of Hang Power Cleans 65/95 1 min of KB Swings 35/55 1 min of Box Jumps 1 min of SDLHP 65/95 1 min of Broad Jumps 1 min REST then immediately into… 3 Rds 1 min Plank 1 min 10yd Shuttle Runs 1 min Side Plank (:30 each 1 min GHDSU 1 min Russian Twist 1 min Rest Fit Ca…Read More

  6. Thursday July 25th, 2019

    EMOM x 21 min Min 1- 8/12 calorie rowe Min 2- 15 Thrusters 35/45 Min 3- 25 Hollow Rocks REST 4 min 10 min Ladder 5 Wall Balls 10 Dubs 10 Wall Balls 20 Dubs 15 Wall Balls 30 Dubs *Adding 5 Wall Balls and 10 Dubs each round Fit Camp Same ladder as above. Double the Jumpropes to singles every time. Aft…Read More

  7. Wednesday July 24th, 2019

    Weightlifting Wednesday! "Linda" 10-9-8-7-6-5-4-3-3-2-1 Bench (bodyweight) or Strict Press 65/95 Clean 3/4 bodyweight DL 1 1/2 bodyweight Fit Camp "Cindy" 20 Min AMRAP 5 PULLUPS 10 PUSHUPS 15 AIR SQUATS…Read More

  8. Tuesday July 23rd, 2019

    TWO FER TUESDAYS! PAIR UP! 3 HEAVY SQUAT CLEANS 125/165# OR COMPARABLE LOAD PARTNER DOES PLANK HOLD THE ENTIRE SET SWITCH ONCE THE ATHLETE PERFORMS 3 REPS OF A HEAVY SQUAT CLEAN UNCONNECTED. REPEAT 5X PER ATHLETE Immediately into; 5x each 7 PULLUPS 10 PUSHUPS While one athlete holds the DL load Imme…Read More

  9. Monday July 22nd, 2019

    1. Work up to a Heavy Hang Clean, hit it 3x 10 min cap 2. "Zelda" 3 RFT 400m run 10 HANG CLEANS 95/135# 25 AB-MAT SIT-UPS FIT CAMP 4 RFT 15 DB Front Squats 15/25# 10 Box Step Overs 15/25# 20/24 inches 30 Mt. Climbers…Read More

  10. Friday July 19th, 2019

    10 min STRICT Cap! THRUSTER 65/95# Burpee over Bar Rest 2 minutes 6 Min Cap 12/9/6 THRUSTER 85/125# STRICT TTB Fit Camp 50-30-10 BACKEXTENSIONS AB-MAT SIT-UPS Immediately into: 15-20-25 SQUAT JUMPS LATERAL RAISES 10/20# IMMEDIATELY INTO: 400M RUN…Read More

  11. Thursday July 18th, 2019

    7 Rounds 7 Strict Pullups 7 Power Cleans 95/135# Fit Camp 5 RFT 5 Tire Flips 10 DB Thrusters 15/25# 30m Heavy KB Carry 24/32 kg 30m Sprint Back…Read More

  12. Wednesday July 17th, 2019

    WEIGHTLIFTING WEDNESDAY IS HERE! 1. Jerks from the Racks Work up to 83% 2/4, 87% 1/3, 90% 1x3 2. Front Squats 5x5, 3x3, work up to these loads. 3. Heavy Clean Pulls, 90% 3/3 95% 2/3, 105% 1/5 4. BACKEXTENSIONS 25 reps x3 sets 25/45# Fit Camp 3 RFT 400m run 21 KB SWINGS 16/24 kg 12 Box Jumps 20/24 in…Read More