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 {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 {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 {3-27-2013} Gut Rehab

Remember Gut Rehab classes from a while back? I will be throwing them into the WOD class times on occasion just to shake things up a little bit. Tonight’s class will only be 30-40 minutes in length at the most! The goal is to push as hard as you can, BUT in good form. What’s the point of using momentum and […]

WOD {3-20-2013} Deck of Cards

Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Cycle whole deck. Hearts ­—  Barbell Thrusters (butt to cone) Diamonds — ­ CTF Burpees Spades — ­ Sit-Ups with KB overhead Clubs — ­ Running High Knees w/ Shuffle Back (approx. 15-18 feet) […]

Spring Break Sweat WOD {3-13-2013}

 Spring Break Sweat WOD 22 minutes: AMRAP  (As many reps as possible)  22     Squat Jumps w/ Target {must touch target for rep to count}  18     CTF Burpees {full chest to floor}  14      V-Sit Ups {hands must touch toes}  10      Tire Jump Ups   6        15-lb Man Makers   The Layout: Warm-Up: 5 minutes (High Knees | Jumping Jacks | Run around the block) […]

A New Collection of WODs

We have a new collection of WODs this month! Look to push yourself a little harder – lift more weight, sprint faster and complete workouts in quicker times! As always, warm up before completing this workout- and stretch afterwards! 3-11-2013 WOD: Burpee/Squat/Sprint 50 Burpees with Target 50 85lb Squat Sprint 200m 40 Burpees with Target 40 85lb Squat Sprint 200m […]

WOD {2-13-2013}

We are starting to shuffle back through our WOD’s to compare times, this is WOD #6: The Boy Who Cried Wolf 5 Rounds of the Following: 20 Dumbbell Thrusters 12, 15, 20, 25 or 30# 20 Air Squats (Butt to Cone) 20 Push-Ups (chest to floor) 20 Sit-Ups with DB 20 Renegade Rows (20 per arm) 15, 20, 25 or […]

WOD #15 {In The Studio}

Name of Exercise: TEN You’ll have 10 exercises and 3 minutes at each one. Complete as many repetitions as you can in those 3 minutes. Exercises: #1 – CTF Burpees #2 – Dumbbell Thrusters #3 – Alternating Jump Lunges #4 – Tire Jump Ups #5 – V-Sit Ups #6 – Walking Push Up Drill (in studio) #7 – Jumping Pull […]