Thursday October 18, 2018

Thursday is often a rest day. This week we are turning it into an OPPORTUNITY!!!

Maybe you missed the one if the days with all the squats and you want to make it up. Today you will have that option! 


Option 1: Back Squat 


Option 2: Assault bike

1 min on/1 min off x 12 minutes


15 min AMRAP

25 ab mat sit-ups 

20 kb swings 53/35

15/10 cal whatever*

*Grab whatever is available; rower or bike. If you get stuck having to wait too long do 15 …

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Wednesday October 17, 2018

Wednesday is also known as hump day. It means that you are halfway through the week and On the downhill ride towards Friday. This is great if you live for the weekend. But for those of you who live to improve get in the gym today for a great interval workout. We have some great scaling options that will allow you to push and yet a phenomenal work out. If you have not been in the gym yet this week make it a priority to get it and finish the week strong.


6 Rounds

3 minute clock

Run 200 m

40 double unders(60-80 single unders)

With remaining time max pull-ups or hspu*

rest 1 minute

*guys will do first 3 min clock doing hspu and the ladies pull-ups. They will alternate e…

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Monday October 15, 2018

Today is a new day! The start of a new week and a chance to really give it your all.

Before you even step foot in the gym, take a moment to reflect on what fitness means to you. Move from reflection to appreciation as you get closer and closer to your workout.

Make your workout one of the best, most productive, and thoroughly enjoyed hours of the day!

Skill: Barbell cycling review

Build to desired workout weight in sets of 5.

Partner Workout:

Part A) 0-10:00

80 clean and jerks 135/95*

*at the start of each minute 10 synchro air squats. 

Part B) 


Max reps o…

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Tuesday October 16, 2018

A lot of you kicked off the week by coming in yesterday and getting a great workout. Some of you didn’t make it in. Either way, you have another opportunity to get in the gym today! Text a friend and tell them when to meet you at IM!!!


4 rounds

35 wallballs 20/14

30 alternating db snatch 50/35

strength/finisher done post workout today!

every 2 minutes for 12 minutes 5 touch and go deadlifts!