1. Friday June 20th, 2019

    EMOM x 18 ODD: 1 SQUAT CLEAN + 3 FRONT SQUATS 115/225# EVEN: 7 TTB + 10 TRICEP PUSHUPS FIT CAMP 4 RFT 10 KB DL 24/32 KG 10 KNEES TO ELBOW IN PLANK PISITION 16 JUMPING LUNGES 200M RUN…Read More

  2. Thursday May 29th, 2019

    ON THE 3 MINUTE MARK FOR 21 MINUTES 20 KB SWINGS 16/24 30 WALKING LUNGES W KB 50 DUBS Fit Camp 10 Rounds 250m Sprint Rowe, rest 1 minute between Rowes Immediately into: 3 RFT 10 Hollow Rocks 15 SUPERMANS 12 BURPEES…Read More

  3. Wednesday May 29th, 2019

    WEIGHTLIFTING WEDNESDAY IS HERE! 1. HEAVY POWER CLEAN & JERK 80% 3/1, not connected 85% 2/1, not connected 93% 1/5 2. CLEAN PULLS 90% 3/2 100% 2/2 110% 1/6 3. BACKEXTENSIONS WEIGHTED 25/45# 3 SETS OF 8 FIT CAMP 15 MIN AMRAP 10 DB FRONT SQUATS 20/35# 20 STEPS DB WALKING LUNGES 1 MINUTE WALL SITS …Read More

  4. Tuesday May 28th, 2019

    Big shout out to ALL who participated in Murph yesterday to honor our Heroes. Let's all remember our Veterans everyday, not just on holidays. Pair Up! "Diane" 42-30-19 DL 155/205# Box Jumps 24/30 One working at a time Rest 2 minutes 50 Tire Flips, I go you go style. Fit Camp 21-15-9 KB SNATCH 16/24 …Read More

  5. Monday May 27th, 2019

    Happy Memorial Day! 9AM ONLY! Pair up or do solo! "Murph" 1 mile run 100 PULLUPS 200 PUSHUPS 300 Air SQUATS 1 mile run WEAR RED TODAY TO COMMEMORATE OUR FALLEN HEROES.…Read More

  6. Friday May 24th, 2019

    21-15-9 BACKEXTENSIONS weighted 25/45lb plate GHDSU TTB Bicep Curl empty bar Immediately into 12-9-6 POWER CLEANS 95/135# JERKS 95/135# PISTOLS (PER LEG) OR JUMPING SQUATS, DOUBLE THE NUMBERS FIT CAMP 21-18-12 SUPERMANS HOLLOW ROCKS CLAPPING PUSHUPS IMMEDIATELY INTO: 12-9-6 DB THRUSTERS 20/35# TRICE…Read More

  7. Thursday May 23rd, 2019

    Thirsty Thursday! 800m run 100 Air Squats 50 DB Press 25/55# from the floor 25 Pullups 800m run 50 Air Squats 25 DB Press 15 Pullups 800m run "Fit Camp" 2 RFT 400m run 400m row 50 Air Squats 40 Jumpimg Pullups 30 Wallballs 10/14# 9ft…Read More

  8. Wednesday May 22nd, 2019

    BIG HAPPY 29TH BIRTHDAY TO BRI! 1. FRONT SQUAT, 3-3-5-5-5-2-2 2. FARTHEST KB CARRY 24/32 KG, TEST YOUR GROP STRENGTH! 3. 15 Stone Cleans or 35 DB Cleans 35/55#, wear long sleeve shirt if Stone Cleaning. 4. Max Box Jump, no running, start from a standing position. 29 BURPEES ALL DAY "FIT CAMP" 2 ROUN…Read More

  9. Tuesday May 21st, 2019

    Happy Pre-Birthday Bri! 45 min Strict Cap 4 Rounds Each - you go/I go style 10 GHDSU 7 Box Jumps 29 DB Snatch 35/55 Then split: 2x 29 KB SWINGS 24/32 kg 50 Dubs each 29 Hang Cleans 115/165# Then same as first set 4 rounds each of: 10 BACKEXTENSIONS 7 Box Jumps 24/32 kg 29 DEADLIFT 195/255# 29 BURPEE…Read More

  10. Monday May 20th, 2019

    Next Monday is Murph! Bring a friend. Wear a REF SHIRT. 1. Work up to a one rep Max OH Squat, 10 min strict cap. 2. "BABY NANCY" 3 RFT 400M RUN 15 OH SQUAT 65/95# "FIT CAMP" 3 RFT 400M RUN 20 KB SWINGS 16/24KG 15 BOX JUMPS OR STEP-ULS 1 MIN PLANK HOLD…Read More

  11. Friday May 18th, 2019

    INVITE YOUR FRIENDS TO THE FREE DANCE/CARDIO CLASS TONIGHT AT 6PM! MIX OF DIFFERENT DANCE MOVES. "KAREN" 150 WALLBALLS 14/20 9 ft, 10 ft Each person will have a person counting them and making sure the rep counts! Coach will give you standards. "Fit Camp" 4 Rounds 400m Rowe 5 Tire Flips 12 KB Snatch…Read More

  12. Thursday May 16th, 2019

    We will be doing our first Beach Wod this year in June! Get ready! 800m Rowe 800m Run 50 Burpees 50 Pushups 50 Box Jumps 400m Rowe 400m Rum 25 Burpees 25 Pushups 25 Box Jumps Strict 30 min CAP "Fit Camp" Do half the work above!…Read More