Prioritizing Your Goals

you vs. you

Prioritizing one’s goals is essential in the fitness world. Especially to a person who actually enjoys multiple sports and techniques. I recently decided that it was time for me to prioritize my fitness goals to simplify my life (I posted about it a few weeks back). You guys… it is working. Simplifying my life {with fitness} was essential – I was […]

Wrecking Ball Workout

The Wrecking Ball Workout         Do the following workout. If you’re more advanced, add weights to the mix or increase your time to 90 seconds and repetitions to 20 repetitions. Take your time and get through it. Under the workout are picture diagrams to help you get the form down correctly. Good luck & wreck it out! […]

WOD {8/5/2013} Tabata CrAzY & Run/Jump

Part I: Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are push ups, the second 8 are bucket squats, the third 8 intervals are sit-ups, and finally, the last 8 intervals are CTF burpees. There is no rest between exercises. Score is total reps from all 32 intervals. Part […]

WOD {7.22.2013} Goodbye So Long

Goodbye So Long Warm up: 50 High Knees 40 Jumping Jacks 30 Roundhouse Kicks 20 Side to Side Shuffles 10 Walk the Wall Handstands Run 2x around the front Then onto the actual workout~ 2 minutes of the following 5 exercises AS MANY REPS AS YOU CAN DO CTF BURPEES BROAD JUMPS NO HELP SIT-UPS BUTT TO CONE AIR SQUATS VERTICAL […]

Playlist Ideas

Alot of you have been asking me for some playlist ideas or wanted to know what I’ve been playing in the studio, so here’s some ideas: Whipped/High Intensity Boot Camp: LMFAO “Put Your Ass To Work” Rihanna “Where Have You Been” Justin Timberlake “Mirrors” Nicki Minaj “Va Va Voom” Britney Spears “Circus (Linus Loves Remix)” Black Eyed Peas “Don’t Stop […]

WOD {6-10-2013} Kill It

This WOD was inspired to me from a friend of mine on Instagram {ladyfit} – where she took a few different WODs and put them back to back to make one seriously crazy WOD & I freaking love it. We’ve done something similar in class before… but this is strictly designed. Can’t wait. So you’re going to begin at PART […]

WOD {6-3-2013} Cry Baby

#1: AMRAP: 12 minutes 1 CTF Burpee 1 Sit-Up, Get Up (with DB overhead) 1 Ass-to-Cone Squat Jump then 2 reps each exercise… then 3 reps each exercise… then 4 reps each exercise… and repeat until the time is up! #2: Partner Switch-Outs LOWER BODY: Clean & Press Deadlift Tire Pop-Ups Barbell Thrusters Concentrated Lunges *Working on good form!

WOD {5-13-2013} Work Hard, Play Hard

You should go through this conditioning circuit as fast as you possibly can three times. Run 1x – Block 50 BattleRope Slams per arm 20 Hanging TRX Rows (10 per arm) 20 Kettlebell Squat into High Row (10 per arm) 20 Renegade Rows (10 per arm) in plank form 20 Sit-Up with Weight overhead (plate weight) 10 Barbell Thrusters AKA Push […]

WOD {5-5-2013} Heads or Tails

Heads or Tails In a partner line-up or small group, you will flip a coin to determine your move! There are 20 rounds of exercises, try to get through as much as you can in 35 minutes! There are a variety of exercises included! Exercises are listed on the board:              HEADS                          TAILS #1        30 Squats                 Run 200m #2   10 CTF Burpees      40 DB […]

WOD {4-22-2012} Love for Boston

Doing a little more of running in honor of those who were injured or killed at the Boston Marathon! In addition, allowing for a little more “freedom” on your part for exercise selections. 6 x 600m ~ Run {around the block} In between each lap complete the following: (1) 15 CTF Burpees (2) 20 reps of a lower body exercise (3) 30 reps of […]

WOD {4-17-2013} Can’t Stop, Won’t Stop

AMRAP {As many rounds as possible} in 30 minutes 20 Push Press {45lb/35lb} 100 ft Broad Jump Burpees 20 KB Swing w/ full extension {20lb} 100 ft Bear Crawl Run 200m {Around the Front} After Party: 50 Sit Ups {palms on ground the entire time} 50 Cross Body Crunches {50 each side} 50 Bicycle Kicks {with 2 sec holds} 50 […]

WOD {4-3-2013} Rise Up!

What starts off fairly easy – becomes harder by the minute. BASIC ROUND: 0-10 minutes into it Run 1x around the Front 15 CTF Burpees 15 Tire – Step Ups 15 Dumbbell Thrusters {8-lb DBs} 15 Push- Press {35-lb Barbell} 15 Goblet Squat {10-lb DB} 15 CTF Push-Up 30 Sit – Outs RISING UP 10-20 minutes into it Run 2x […]