June is here which means its suns out guns out season ☀️💪🏻. Fingers crossed 🤞the sun is here to stay because we’ve got lots of fun accessory pieces this month. 2-3 times a week after the WOD you will see some beach muscle finisher exercises. Other than that its business as usual, lots of hard … Continue reading Programming Preview – 6/2/19

We hope you are enjoying the long weekend. Rest up and recover from Murph so you feel fresh and ready to go on Tuesday. No fluff in today’s programming preview. Here are the WODs in full! *** Monday Closed for Memorial Day. Find and outdoor activity and enjoy the fresh air! Tuesday 3 rounds for … Continue reading Programming Preview 5/26/19

We've got Murph this week! Hopefully you've gotten in all your prep work and feel ready for all those push ups, pull ups and air squats. We don't have any structured prep work planned for this week but if you do any on your own make sure to do it no later than Tuesday. Here … Continue reading Programming Preview – 5/19/19

Monday I always like to start the week of with a challenge. This double 3 rounder combines a little bit of everything in a workout that'll prime the body for the week. In no particular order here is what you will see in tomorrows workout: Rowing, double unders, power snatches and cleans and toes to … Continue reading Programming Preview – 5/12/19

Hope y'all are all recovered from your Cinco De Mayo celebrations because we're getting straight to the point this week, here is the programming preview. Monday We are starting the week off with our murph prep workout for the week. Three rounds of all the murph style activities. Tuesday Weekday number 2 brings us a … Continue reading Programming Preview – 5/5/19

May is just about here and we have some exciting events happening this month. This week we have our 3rd annual marathon row and a few weeks after that is Murph. Because of the rowing event this Saturday barbell class and partner WOD class will be canceled that day. We also will be closed for … Continue reading Programming Preview – 4/28/19

Monday This week we start with some heavy back squat. We are in our 4th week of our tempo squats and the reps keep getting lower which means the weights should be getting heavier. This will be our last set of tempo squats at the 32x1 tempo. Since we will be going pretty heavy today … Continue reading Programming Preview – 4/21/19

Pretty typical week of workouts coming at you this week. We are getting after our 3rd week of back squats, strict press and deadlift. We are a little over a month away from Murph so make sure to keep up with the extra pull up and push up work (see week 3 at the bottom … Continue reading Programming preview – 4/14/19

Week 2 of our strength work is here as well as the push up/pull up prep work for Murph. Make sure to plan your week of fitness out to set yourself up for success! Here is this weeks programming preview! Monday We are starting the week off with a chipper! Push ups, power snatch and … Continue reading Programming Preview – 4/7/19

With the conclusion of our deload week we now begin rebuilding our strength base. For the next 4-6 weeks I have a progressive program for you focusing on 3 of our foundational strength movements: the back squat, strict press and deadlift. Each week will build from the previous week so make sure to get in … Continue reading Programming Preview – 3/31/19