Magnesium plays a number of roles in the body. It is required for more than 325 enzymatic reactions, including those involved in the synthesis of fat and protein, brain activity, muscular contraction and relaxation, cardiac activity and bone metabolism. It also aids proper muscle function by helping regulate oxygen uptake, energy production, and electrolyte balance....Read More

Barbell Warm-up Olympic Lifting Every 90sec x 5 sets Power Snatch + Snatch Start at @60% 1RM Snatch and build if it feels good. Strength: Back Squat 6×75%, 4×80%, 3×85%, 2×90% Workout of the Day 3rds 50 Double-unders (2:1) 10 Toes to Bar 5 Hang Power Clean 5 Shoulder to Overhead 5 Front Squat Rx...Read More

Mobility: Hip Openers Skill: Turkish Get-ups 5min Technique then 10min to build to 3RM on each side Workout of the Day Choose 1 of the following 4 options: 1) Skills 2) 10min Bike Capacity Test 3) 3 sets for times 1500m Row- 500m @24 s/m, 500m @26 s/m, 250m @26 s/m, 250m @30 s/m 4)...Read More

Warm-up: 200m Run then 3rds of: 5 Single Arm Dumbbell Thruster 5 Chin-ups 12 Shoulder Taps Strength: Push Press 6×75%, 4×80%, 3×85%, 2×90% Workout of the Day 1000m Run Then, 3rds of: 10 Dumbbell Lungster 15 Pull-up Then, 1000m Run Rx25/15 Rx+50/35Read More

Warm-up: 200m Run then 3rds of: 8 Single Leg Romanian Deadlift w/ pvc pipe on foot 8 Ring Row Strength: 1a) Alternating Dumbbell Box Step-up* x 20 heavy 1b) Supinated Grip Strict Chest to Bar Pull-ups x 6 Workout of the Day 10,9,8….3,2,1 Deadlift (185/135) 1,2,3…..8,9,10 Lateral Burpee Over the Barbell Finish: 3-4 sets Single...Read More

We are excited to announce that we are hosting a one day Invictus Gymnastics Seminar taught by Travis Ewart on April 13th from 8:30am-4:30pm. Spots are limited! Sign up now using the link below. This seminar is for ALL levels. Whether you are looking to get your first pull-up or first muscle-up, you’ll learn a...Read More

Barbell Warm-up Olympic Lifting Every 2min x 12min Power Clean + 2 Front Squat + Jerk Barbell Cycling 12 Squat Clean @50% of 1RM Clean Rest 60sec 9 Squat Clean @60% Rest 60sec 6 Squat Clean @70% Rest 60sec 3 Squat Clean @80% Finish: Every minute on the Minute x 9min 1) Single Arm Dumbbell...Read More

Warm-up: 200m Run then 3rds of: 10 Single Arm Dumbbell Thruster 10 Deadbug Strength: Back Squat 6×70% 6×75% 4×80% 4×85% Workout of the Day 4 rounds for time 4 Man Makers 8 Strict Pull-up 16 Wall Ball (20/14) Rx 25/15 Rx+ 50/35Read More

Mobility: Ankles Skill: Pistols Every minute on the Minute x 12min 1) Overhead Bamboo Hold x 30-45sec 2) Alternating Pistols or Cossack Squats x 10-12 reps 3) V-ups x 10-12 or Hollow Hold x 30-45sec Workout of the Day 2 person team 300/250m Row with partner holding: 1) Kettlebell Farmer’s Hold 2) Wall Sit 3)...Read More

Warm-up: 200m Run then 3rds of: 30sec Handstand Hold 5 Strict Press 5 Overhead Squat Strength: Push Press 6×70% 6×75% 4×80% 4×85% Workout of the Day 4 sets for Max reps of Overhead Squats. As many rounds and reps as possible in 3min, Rest 2min. 300m Run + 18 Burpees + Max reps Overheads Squats...Read More