Warm-up Skills Retest: This is week 6 and time to retest. This is the same as week 1. Take a look back to see what you got and have a goal in mind for today! Complete as many reps possible in 60sec of each movement:Strict Handstand Push-upsRest 60secWeighted, Drag, or Regular Rope Double-unders (no singles...Read More

Warm-up Strength: Back Squat Every 2:30 x 5 setsSet 1 – 4 reps @ 70-75%Set 2 – 3 reps @ 75-80%Set 3 – 2 reps @ 80-85%Set 4 – 1 rep @ 85-90%Set 5 – Max Reps @ 80% Conditioning: No Rx today. Focus on what you need in terms of difficulty level, weights, and...Read More

Barbell Warm-up Barbell Cycling: Take 10min to build to 85% of your Power Clean and Jerk Then, Every 20sec x 15 sets 1 Power Clean and Jerk @55-60% Conditioning: 21 Hang Squat Cleans 135/95 21 Pull-ups 15 Thrusters 15 Chest to Bar Pull-ups 9 Clusters 9 Bar Muscle-ups Or 21 Hang Squat Cleans 96/65 21...Read More

Our first week of ForeverFit classes kicked off to a great start and we are super excited to see this program grow! We are very excited to be offering ForeverFit, in a commitment to meet the needs and goals of those that are 55+. Our program will improve strength, balance, coordination, and cardiovascular capacity. By...Read More

Mobility: Wrists and Forearms Skill: Handstand Walking Progressions Conditioning: Work for 60sec each round. Every 90sec x 18min (3 sets) of: 1- 15 Ball Slams + Max Straight Leg Raises Holding Ball in remaining 60sec 2- 30sec Sandbag or Slam Ball Squats + 30sec Handstand Walk or * 3- Run, Row, Bike, Ski x 60sec...Read More

Warm-up Strength: Every 90sec x 7:30min (6 sets) Push Jerk + Jerk Dip + Split Jerk with a 2sec pause in receiving position in split jerk Conditioning: 4rds 400m Run 16 Dumbbell Deadlifts 16 Dumbbell Front Rack Reverse Lunges Rx 35/25 Rx+ 50/35Read More

Warm-up Skills: Final week of volume work before we retest the 60sec of Max Reps. Every Minute on the Minute x 2min of:Strict Handstand Push Ups x 50% of Max RepsFollowed by…Every Minute on the Minute x 2min of:Weighted, Drag, or Regular Rope Double-unders x 50% of Max RepsFollowed by…Every Minute on the Minute x...Read More

Warm-up Strength: Back Squat Every 2:30 x 5 sets Set 1 – 5 reps @ 75-80%Set 2 – 3 reps @ 85-90%Set 3 – 1 rep @ 90-95%Sets 4-5 – 6 reps @ 80-85% Conditioning: Make sure your first rep of each set of hang power cleans is actually from the hang and not a...Read More

Barbell Warm-up Olympic Lifting: Every 90sec x 6 sets Sets 1-3: 3 Hang Power Snatch + 2 Overhead Squats Sets 4-6: 2 Hang Power Snatch + 2 Hang Snatch  Conditioning: Do not let the barbell roll off your back on the back squats. Press it up and in front of you. If it comes off...Read More

Mobility: Shoulders Skill: Ring Muscle-up Drills Conditioning: As Many Rounds and Reps as Possible in 16min of: 400m Run, Row, Ski or 21/18 Bike 10 Horizontal Ring Rows 10 Curtsy Squats 10 Plank Dumbbell Pull Throughs 10 Dumbbell Pike Overs 10 Walking Lunges with Dumbbell, hold anywayRead More