Monday 230130

Warm-Up: 0-10
2 Rounds
:60 Bike
10 Jumping Air Squats
10 Barbell Squats w/ :01 pause (empty bar)
10 Kang Squats (empty bar)

Optional: add weight for second time through

Get Strong: 14-26

Back Squat
Every 2:00 for 12:00
Complete 1 set
5-5-4-4-3-3

Get Fit: 35-45

AMRAP 10
5 Strict Pull Ups
10 Push Ups
10 Calorie Bike

Saturday 230225

Warm-Up:0-9
2 Rounds 

15 Calorie Bike 

15 Superman 

15 KB Sumo Deadlift

Get Strong: 18-28
Deadlift 

Every 2:00 for 14:00 

3 Reps

Get Fit: 35-50
3 sets
AMRAP 5 / 2:00 Rest
30 GHD Sit Ups
1 Power Clean 205/145
1 Bar Facing Burpees
2/2, 3/3, etc..

Second AMRAP 185/125

Third AMRAP 135/95

Continue climbing where you left off, just decrease the Barbell weight and keep going.

Sunday Thoughts - Setting Goals

Sunday is a great day for reflection and preparation for the upcoming week.  Today starts a new series of Sunday Thoughts for you to consider as you prepare for the next week.  

Setting goals is the first step in achieving success in your fitness journey. Goals help to provide direction and motivation, and give you something to work towards. However, not all goals are created equal. In order to set effective fitness goals, it's important to understand the difference between different types of goals and how to set them correctly.

One of the most important things to consider when setting fitness goals is to make sure they are SMART. SMART goals are Specific, Measurable, Attainable, Relevant, and Time-bound. Specific goals are defined and clear, and provide a clear picture of what you want to achieve. Measurable goals have a clear metric for success, such as a certain weight or time. Attainable goals are realistic and within your reach, but still challenging. Relevant goals align with your overall fitness and health goals and Time-bound goals have a deadline for completion.

For example, instead of saying "I want to lose weight", a SMART goal would be "I want to lose 10 pounds in 3 months by eating a balanced diet and exercising 3 times a week." This goal is specific (10 pounds), measurable (weight), attainable (losing weight is possible), relevant (related to overall health and fitness) and time-bound (3 months).

Another important aspect of setting fitness goals is to make sure they are challenging but also achievable. Setting unrealistic goals will only lead to disappointment and demotivation. On the other hand, setting goals that are too easy will not push you to grow or achieve more. Finding the right balance between challenging and achievable will keep you motivated and on track to reach your goals.

Another thing to consider is to set both short-term and long-term goals. Short-term goals are important for providing immediate motivation and a sense of accomplishment. For example, a short-term goal could be to run a 5K in 6 weeks. Long-term goals are important for providing a sense of direction and purpose, and are usually the ultimate goal that you are working towards. For example, a long-term goal could be to complete a marathon in 2 years.

It's also important to remember that setting fitness goals is not a one-time event. As you reach your goals, it's important to re-evaluate and set new ones. This will keep you motivated and on track, and will also help you to continue to grow and improve.

In order to achieve your fitness goals, it's also important to have a plan in place. This includes having a clear idea of how you will achieve your goals, and having a schedule in place to help you stay on track. This could include things like meal planning, scheduling exercise time, and setting reminders. It's also important to have a support system in place, whether that be friends, family, or a personal trainer.

In conclusion, setting fitness goals is an important step in achieving success in your fitness journey. By making sure your goals are SMART, challenging but achievable, short-term and long-term, and having a plan in place to achieve them, you will be well on your way to reaching your fitness goals. Remember to re-evaluate and set new goals as you reach them, and to have a support system in place to help keep you motivated and on track.

Sunday 230129

Warm-Up:0-8
3 Rounds
1:00 Bike
5 Inch worms w/ Push-Up

Get Strong: 10 -20
Push-Ups
5 sets
:30 Max Push-Ups
:90 Rest

Move Steady: 26-50
6 Rounds
2:00 Bike
1:00 Wall Walks
1:00 Turkish Get Ups (alt arms each round - light, perfect)

Extra
Min 50-57
Standing Straddle Pose 2:00
Pigeon Pose 1:00/side
Twisted Cross 1:00/side

Saturday 230128

Warm-Up:0-9
5:00 Bike
2 Rounds
15 KB Goblet Squats
15 KBS
10 Single Leg KB Deadlifts Each Leg

Get Strong: 18-28
Deadlift
EMOM 10
5 Reps

Get Fit: 35-50
For Time: 15:00 Cap
21-15-9-6-3
DB Clean and Jerk 50/35s
Row For Calories
Pull Ups

Wednesday 230125

Class is canceled on Monday and Wednesday this week.  We will be back to the regular schedule on Saturday.  

Warm-Up: 0-9
5:00 Bike

2 Rounds 

10 Alt Double DB Front Rack Lunge 

10 Double DB Power Clean 

10 Double DB Front Squat Rest as needed

Get Strong: 15-27
Squat Clean and Jerk
Every 2:30 for 15:00
3 Reps Drop and Reset

Get Fit: 30-48
3 Rounds
3-6-9
Power Clean 155/105
BMU/Devil's Press
Rest 3:00

No Equipment Workout:

Warm-Up:

Athlete Choice

Get Strong:

5 sets 

20 Glute Bridge with :02 pause

Rest as needed between sets

Get: Fit:

AMRAP 10:00

Climb the ladder

2-4-6-8…

Burpees with 2 push-ups

Tuck Junps

Monday 230123

Class is canceled on Monday and Wednesday this week.  We will be back to the regular schedule on Saturday.  

Warm-Up: 0-10
3:00 Easy Bike
2 Rounds
10 Light Good Mornings w/ :03 decent
20 Lunges
20 Glute Bridge On Floor

Get Strong: 10-18
EMOM 8:00
RFESS
5 Reps (alt reps each minute)

Get Fit: 20-45
10 Rounds (25:00 Cap)
500m Bike
18 KB Swings 53/35
9 Toes to Bar

No-Equipment Workout:

Warm-Up:

Athlete Choice

Get Strong:

E2MOM 10:00

16 Alt Lunges

Get Fit:

10 Rounds 

30 Jumping Jackson

15 Jumping Air Squats

10 Alt Single Leg C-Yups

Sunday 230122

Warm-Up:0-10
3 Rounds
10 Jumping Jacks
10 Cossack Squats (5/side)
20 Plate Jumps
:30 Hollow Hold

Easy Bike Remainder of the 10:00 Warm-Up
Get Strong:12-26
14:00 to complete 3 sets of:

14 Alt KB Gorilla Rows
20 Alt Plank Shoulder taps(slow and controlled)
Move Steady: 30-50
E5MOM 20:00(4 sets)

20 Cal Bike
10 Burpees
10 DB Hang C&J(5/arm)
10 Goblet Squats

*rotate movements each set
Extra: 45-51
2:00/side Samson Stretch
2:00/side Pigeon Stretch

Saturday 230121

Warm-Up:0-11
3 Rounds 

50 Double or Single Unders 

2 Wall Walks 

10 Sit Ups

Get Strong: 15-30
Push Press
Every :90 for 15:00
2 Reps Build across sets

Get Fit: 35-55
For Time
100 Calorie Bike
Every 2:00 (inc 0:00) until completion
10 Pull Ups
10 Shoulder to OH 75/55

Wednesday 230118

Warm-Up: 0- 11
3 Rounds 

:60 Bike

12 Wallballs 

10 Lateral Squats 

6 Burpees

Get Strong: 15-30
Front Squat In 15:00 Complete:
5-5-5-3-3-3-1-1-1

Get Fit: 35-45
Every 3:00 for 12:00
400m Bike
10 TTB
10 DB Front Squats 50/35s

Monday 230116

 No Classes.

For completion:

Run/walk/hike a 5K

Get outside!

Sunday 230115

There will be no class on Monday, January 16th.  

Warm-Up:0-10
AMRAP 4
8 Burpees to a Plate
8 Plate Ground to Overhead

Get Strong:10-20
In 10:00, Accumulate 8-12 Wall Walks with a :05 Pause at the top
Move Steady: 25-46
AMRAP 21:00
2:00 on / 1:00 off
10 Sit Ups
10 Pull Ups
10 MBBox Step Ups
15/15/15, 20/20/20, etc.

Extra: 50-
Standing Straddle Pose 2:00
Pigeon Pose 1:00/side
Twisted Cross 1:00/side

Saturday 230114

No classes on Monday, January 16th.

Warm-Up:0-11
5:00 Easy Bike/Row
2 Rounds
15 KB Goblet Squats
15 Russian KBS
10 Single Leg KB Deadlifts Each Leg


Get Strong: 15-30
Deadlift In 15:00 Complete:
10-10-5-5-5-5


Get Fit: 33-53
AMRAP 20:00
200m Row
10 Bar Facing Burpees
2 Hang Squat Clean 135/95
*Add 2 Rep each round

Wednesday 230111

There will be only the 7:00 class on Wednesday, January 11th. 

There will be no classes on Monday, January 16th.



Warm-Up: 0- 11
3 Rounds
:60 Bike
:20 Goblet Squat Hold
:20 Goblet Squats 1+1/4s
:20 Goblet Lunges
:20 Hollow Hold


Get Strong: 14-28
Back Squat
In 14:00 establish a Heavy Double


Get Fit: 33-45
2 Rounds (12:00 Cap)
50 DB Box Step Overs 50/35
30 L-Sit Press

Monday 230109

On Monday and Wednesday of this week, we will only have the 7:00 class. 

Warm-Up:0-9
3:00 Bike the
5 inchworms w/ Push-up
2 Snatch High Pulls
5 inchworms w/ Push-up
10 Muscle Snatch
5 inchworms w/ Push-up
8 Hang Snatch from mid shin

Get Strong: 12-26
Squat Snatch
Every :30 for 5:00
1 Rep Every :
90 for 9:00
1 Rep

Get Fit: 35-59

3 Sets:
3:00 on/3:00 Off
10 Overhead Squats 75/55
10 Lateral Bar Burpees
Max Calorie Bike

Sunday 230108

On Monday and Wednesday of this week, we will only have the 7:00 class.  

Warm-Up:0-6
AMRAP 6:00
50 SUs
1 Wall Walk into :20 Second Wall Facing Handstand Hold
10 Kipping Swings
10 Alternating Leg V-Ups
5 Inch Worms

Get Strong: 6 - 21
Bench Press
Use the first 5 minutes to build to starting weight
E2MOM 10:00
10 reps

Move Steady: 25-50
For Time: 25:00 Cap)

24-20-16-9
Calorie Bike
Wall Balls @20/14lb / 9/6kg

Rest 5:00 minutes

8-16-22
Pull-Ups/Ring Rows
Single Dumbbell Box Step-Ups 50/35

Extra: 50-
Standing Straddle Pose 2:00
Pigeon Pose 1:00/side
Twisted Cross 1:00/side

Saturday 230107

Warm-Up:0-11
Min 0-6
3 rounds (increasing pace)
:60 Bike
10 Goblet Squats
10 KBS
5/Leg Staggered Cross Body RDL


Get Strong: 15-27
Every :90 for 12:00
3 Tall Box Jumps
+
3 Deadlifts
Build across sets

Get Fit: 35-55
EMOM 12
10 Calorie Bike
15 HSPU/HRPU
10  IBDeadlifts

Rotate movements OTM

Rest 3:00 then
For Time:
25 Push Ups
100m Sandbag Carry
25 Push Ups

Wednesday 230104

Warm-Up:
AMRAP 6
:60 Bike
:20 Goblet Squat Hold
:20 Goblet Squat 1 1/4
:20 Alt Lunges
10 Sit-Ups

Get Powerful: 15-25
Squat Clean + FS

EMOM 10
1 Squat Clean + 1 Front Squat

Get Fit: 31-46

4 Rounds(15:00 Cap)
800m Bike
12 Sit-Ups
8 Front Squat 135/95

Monday 230102

Warm-Up: 0-10
AMRAP 6:00
:60 Bike
10 Push-Ups with Alt Toe Touches
10 Ring Rows or Pull Ups

Get Strong: 10-30
Jerk
5:00 Build then
In 15:00 Complete
15 Reps - 10 Reps - 5 Reps
then 3 attempts at a heavy single

Get Fit: 33-45
AMRAP 12:00
10 Alt SA Devil's Press
20 Cal Bike
10 Alt SA Devil's Press
20 KBS