Is Today Your Day One? We have a little challenge for you that can change your day (and week!) for the better. This quote is one of our favorites… “One day, or Day one. You decide.” – Unknown With this topsy-turvy year, one of the many lessons has been that there’s uncertainty in life. If...Read More

Warm-up Strength: Deadlift x 4,3,2,2 Conditioning: Every Minute on the Minute x 15min 1) Power Clean & Jerk x 5 Touch-n-Go Reps 135/95 2) 5 Lateral Burpees Over the Barbell + 20 Double-unders 3) Alternating Pistols x 10 repsRead More

Mobility: Chest/Pecs Skill: Handstand Drills Conditioning: 1000m Row then 3rds of: 10 Donkey Kicks or 20ft Handstand Walk 15 Parallette Pass Thrus (no push-up or dip) 200m Run 25 Med Ball Clean 30 Large Flutter Kicks holding ballRead More

An Intro to Collagen Protein vs. Whey Protein We get this question often: “What’s the difference between collagen and whey?” And then it’s usually followed up with: I take whey protein, why do I need collagen too?If I take whey, should I stop and switch to collagen?If I take both will they, like, mess each...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 12min Power Clean + Mid-Thigh Hang Clean + Jerk Conditioning: 30 Russian Kettlebell Swings 30 Toes to Bar 30 Wall Ball 20/14 600m Run 30 Wall Ball 30 Toes to Bar 30 Russian Kettlebell SwingsRead More

Warm-up Strength: 3 sets 1a) Dumbbell Walking Lunges x 20 steps 1b) Supinated Grip Horizontal Ring Row @3113 x 8 reps Conditioning: Tabata Ball Slam, Reverse Lunges holding ball, Down-ups, Row for CaloriesRead More

Warm-up Strength: Front Squat x 4,3,2,2 Conditioning: As Many Rounds as Reps as Possible in 5min of: 3 Hang Power Snatch 95/65 6 Overheads Squats 9 Push-ups Rest 2:30min then, As Many Rounds as Reps as Possible in 5min of: 3 Hang Power Clean 115/75 6 Front Squat 9 Push Press Finish:  Accumulate 5min in any...Read More

Today I have a spicy recipe for you that’s delicious as a topper for grilled chicken, fish, burgers … and it’s also great stirred into veggies, beans, and pasta! It’s proof that you can enjoy gourmet-style meals while eating a “clean” and healthy diet. The bonus of eating healthy whole foods is that you feel...Read More

Warm-up Strength: Deadlift x 6,4,2,2 Conditioning: 15 Power Clean & Jerk 135/95 60 Double-unders 30 Pull-ups 60 Double-unders 15 Power Clean & JerkRead More

Warm-up/Mobility Strength: 3 sets 1a) ½ Kneeling Single Arm Dumbbell Press @2111 x 6 each + 20 Hand Plank Shoulder Taps 1b) Ring Row @2112 x 6 each + 15 Banded Lat Pull Downs Conditioning: As Many Rounds and Reps as Possible in 16min of: 400m Row/Ski/Run 20 Ball Slam 5 Deck Squat with ball...Read More