1. November 20th, 2019

    WEIGHTLIFTING WEDNESDAY IS HERE!! 1. BACKSQUAT PAUSE AT THE BOTTOM (ALL THE WAY DOWN) 3 SECONDS 4 SETS OF 5 REPS, WORK UP TO A HEAVY BUT DOABLE 5 REP SCHEME 2. FRONT SQUAT PAUSE (3 SECOND PAUSE AT BOTTOM SAME AS ABOVE) 5 SETS OF 3 REPS, WORK UP TO A HEAVY BUT DOABLE 3 REP SCHEME 3. STRICT SHOULDER P…Read More

  2. Monday November 19th, 2019

    TWO FER TUESDAYS BABY! AMRAP 6: 21/15 Calorie Row/PLANK HOLD 21 Kettlebell Swings (53/35)/SQUAT HOLD WITH SLAM BALL 21 Thrusters (75/55)/BALL SLAM HOLD BTWN LEGS Rest 2 Minutes AMRAP 6: 15/10 Calorie Row/PLANK HOLD 15 Kettlebell Swings (53/35)/SQUAT HOLD WITH BALL 15 Thrusters (95/65)/BALL SLAM HOLD…Read More

  3. Monday November 18th, 2019

    HAPPY MONDAY 1. OH SQUAT-WORK UP TO A 2 REP HEAVY BUT NOT MAX 10 MIN CAP 2. "POWER BAR" AMRAP 12: 9 HANG POWER CLEANS (135/95) 12 PUSH-UPS 15 DEADLIFTS (135/95) IMMEDIATELY INTO: 3 ROUNDS 10 TTB STRICT 20 GHDSU 25 BACKEXTENSIONS FIT CAMP: AMRAP 16 9 KB SDLHP 24/32 KG 12 Push-ups 15 Deadlifts (115/85…Read More

  4. Friday November 15th, 2019

    FREAKY FRIDAY!! 21-15-9 POWER SNATCH 65/95# BOX JUMPS 24/30 INCHES IMMEDIATELY INTO: 12-9-6 HANG SNATCH 65/95# HINDU PUSHUPS FIT CAMP: 3 RFT 100M KB CARRY 16/24 KG 15 BURPEES 20 GOBLET SQUATS 16/24 KG 5 WALL WALKS FIT & 50! 100M KB CARRY 16 KG 7 RT. ARM KB THRUSTER 12 KG 7 LEFT ARM KB THRUSTER 1…Read More

  5. Thursday November 14th, 2019

    THIRSTY THURSDAY!! HAVE A PARTNER COUNT YOU! "Jackie" For Time 1,000m Row 50 Thrusters (25%) 30 Pull-ups FIT CAMP: 5 RFT 10 KB DL 32KG ALL 5 TIRE FLIPS 10 BROAD JUMPS FIT & 50! 4 ROUNDS 15 DL 105# 8 BAR OVER BURPEES (SORRY) ;) 16 PUSHUPS REST 1 MINUTE 6 ROUNDS 10 BICEP CURLS HAMMER STYLE 20 LBS …Read More

  6. Wednesday November 13th, 2019

    WEIGHTLIFTING WEDNESDAY IS HERE!!! 1. DL 70% 3/2 80% 3/2 90% 2/5 100% 1/2 2. FRONT SQUATS 70% 3/3 75% 3/1 80% 2/2 90% 1/6 3. COACHE'S CHOICE :) FIT CAMP: 60 LATERAL JUMPS OVER THE KB 50 THRUSTERS 35/45 400m RUN 30 PULLUPS 8 Rope Climbs FROM THE GROUND FIT & 50! 20 MIN AMRAP 10 KB DL 32 KG 15 DB …Read More

  7. Tuesday November 12th, 2019

    GREAT JOB YESTERDAY GUYS! TWO FER TUESDAY BABY! JT DOUBLED 21-15-9-21-15-9 HSPU Ring Dips Pushups REST 1 MINUTE 6 RFT 3 POWER CLEAN + 3 JERKS 115/165# FIT CAMP: 6 RFT 6 HSPU FROM THE BOX 8 DIPS PVC PIPE :60 PLANK HOLDS 15 KB SWINGS 16/24 KG FIT & 50! 4 ROUNDS 10 DIPS PVC PIPE OR BOX 12 DB SNATCH…Read More

  8. Monday November 11th, 2019

    HAPPY VETERAN'S DAY! THANK YOU FOR YOUR SERVICE! TODAY WE WILL HAVE A 5AM, 6AM, 9AM, AND 5PM ONLY! 20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 14/20-lb. ball to 10 ft. Time cap: 20 min. Masters 55+ ♀chest-to-bar pull-ups, 10-lb. ball to 9 ft. ♂chest-to-bar …Read More

  9. Friday November 7th, 2019

    FREAKY FRIDAY 15 MIN AMRAP HANG SNATCH + 2 OH SQUATS + 3 BEHIND THE NECK THRUSTERS 65/95# 8 BOX STEP OVERS 35/55# 1 ROPE CLIMB OR 3 FROM THE GROUND FIT CAMP: "HELEN" 3 RFT 400M RUN 21 KB SWINGS 16/24 KG 12 PULLUPS FIT & 50! "HELEN WITH A TWIST: 3 ROUNDS 400M RUN 21 KB SWINGS 12 JUMPING PULLUPS 1…Read More

  10. Thursday November 7th, 2019

    "TWELVES" 20 MIN AMRAP 12 DB SNATCH 35/55# 12 STEPS WALKING LUNGE WITH DB'S 12 DEVIL PRESS 15/25# 200M RUN FIT CAMP: 12 MIN AMRAP 15 THRUSTERS 20/35# :60 SEC PLANK HOLD 20 BACKEXTENSIONS OR SUPERMANS REST 1 MINUTE 6 MINUTE AMRAP 10 DB FRONT SQUATS 20/35# 10 DB PP 20/35# 5 BURPEES FIT & 50! 3 ROU…Read More

  11. Wednesday November 6th, 2019

    WEIGHTLIFTING WEDNESDAY IS HERE! 1. DEADLIFT-5-5-3-3-2-2-1-1- 2. BEHIND THE NECK PRESS-3-3-3-2-2-1-1- 3. YOKE-WORK TOWARDS A MAX 20M CARRY X3 BUY-OUT: 3X 20 GHDSU 25 BACKEXTENSIONS 10 STRICT TTB :30 SEC SIDE PLANK :30 SEC SIDE PLANK FIT CAMP: 20 MIN AMRAP 12 DB SNATCH 25/55# 15 AB-MAT SIT-UPS 20 HIN…Read More

  12. Tuesday November 11th, 2019

    Two fer Tuesday! Partner Up 100 Back Squats 95/135 80 Pull-ups 60 SDLHP 95/135 40 Burpees 100 Front Squats 65/95 80 Pull-ups 60 SDLHP 65/95 40 Burpees 100 OHS 55/75 80 Pull-ups 60 SDLHP 55/75 40 Burpees FIT CAMP: 100 AIR SQUATS 40 JUMPING PULLPS 30 SDLHP KB 24KG ALL 20 BURPEES 50 GOBLET SQUATS 16 KG…Read More