This weekend we got out of the gym and hit the local trails for a night run! Strong bodies and a headlamp were a big help! Tuesday’s grind: Starting the workout with mobility using the lacrosse ball under the feet and the front of the shoulders. Then: kettle bell complex: 10 both arms-5 right arm-5 […]

Getting some air on Thursday! The workout: dynamic hip and shoulder openers to get ready for a partner workout. 400m farmers carry, 40 clean and jerks (20 per partner) and a final 400m farmers carry!

The calm before the storm that is the bear complex! ‪Getting after 5x 7 cycles of the bear complex, preceded by jump rope work, and followed up by heavy breathing and mobility.

Headstands are for lovers…and mothers, runners, cyclist, swimmers and you! Tuesday workout: Warm up with the lacrosse ball for shoulder mobility. Then 20 mins of headstand work focusing on screwing the hands into the ground to take weight out of the neck. End goal being a handstand push-up! Then 4 rounds: 5x front squat 5x […]

Practice makes…you stronger! Week three of the bear complex and agility fun! Warm up with the lacrosse ball under feet while standing and behind shoulders on your back. Then agility ladder and jump rope work. Bear complex 4×6 maintaining excellent form. Finally summer abs: V-UPS 30″ work 30″rest for 5 mins!

Head stands- because sometimes your legs need a break! Tuesday’s workout: Warm up with a band to open hips and push up/side plank work to prime shoulders. Then: head stand practice 5x 30″ headstand to push-up 15″ rest 6 rounds 4x front squats & push press Summer ab finisher: 6x 30″ on 10″ rest alternating […]

Blame it on the bear (complex). Thursday’s grind: Warmup- pvc pipe shoulder passes Agility ladder work Dynamic hip openers Then: The bear complex! 5 x 5 reps with 30-60″ rest between rounds, followed by handstand practice with a wall or buddy for assistance. Finally an ab finisher

They came, they worked hard and they even smiled (when it was finally over)! Tuesday’s workout: warm up with shoulder lacrosse ball work and hip openers. 4 rounds 8x front squats and 8x push press. Finisher: 200 meter weighted run 15 pull ups 15 V ups 15 single leg burpees 15 ball slam lunges 15 […]

It’s happening… fun, fitness and friends! Tuesday’s class celebrating St. Patrick’s Day by running! The workout: warm up with a lacrosse ball to mobilize the upper body followed by dumbbell squats and lunges. Then 3x 10 front squats and 10 push presses. Finally the festive finisher: 200 meter slam ball run ,17 pull ups,17 V […]

Welcome to the gun show! Thursday’s muscle building workout: warm up with partner medicine ball passes. Then 10-8-6-4-2 dumbbell snatches and sumo deadlifts (as reps decrease weight goes UP). Then 4x 30″ ball slam burpees 30″ plank shoulder touches 10″ rest. Finally breathe deeply, give someone a high five, and flex!