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 {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 {4-17-2013} 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 #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 […]

WOD # 11 {In The Studio}

Tabata Style Workout : Holy Smokes 20 seconds on, 10 seconds rest 4 minutes per exercise, then rotate to the next set, and keep going until you complete the number of repetitions Time Limit: 40 minutes *Score = Number of Rounds that it takes for you to complete the following (minimum of 4 rounds). Exercises: #1 – Burpees [150 total] #2 […]

WOD #7 {In the Studio}

I like to switch things up a little bit, so tonight’s WOD is simply a collection of exercises for time. Similar to a Tabata style class, but with no breaks … “Say What?!” is the name of this workout. Your repetitions will be added up for your total ‘score’. Station 1 —- 200m Sprints Station 2 —- Thrusters/Push Press with barbell […]

WOD #4 {In The Studio}

You can view past workouts + results here: WOD #1  “That’s What She Said” WOD #2 “Sorry, I’m Not Sorry” WOD #3 “The Machine” We will eventually go back to this WOD in a few weeks, so you’ll have a chance to compare times. Before you come in, you can always take a look at our site and see what’s in store […]


There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when circumstance permit. When you’re committed to something, you accept no excuses, only results.

Repetition Workout

As always, warm up before you engage in any activity. And make sure to consult your physician if you have any health concerns before exercising. Equipment needed: Mat, Timer Title: Death By Plank Set your timer at 15 minutes. Your task is to hold yourself in the plank position as long as you can. Whenever you drop down out of […]