Wednesday, October 30, 2013

Workout of the Day:

Push Jerks
KB Swings
Steering Wheel
High Rope Pulls
Windshield Wipers
1 Minute Each, 5 Rounds

Monday, October 28, 2013

Workout of the Day:

20 Push Ups
20 Pull Ups
20 Sit Ups
20 Squats
6 Rounds

Friday, October 25, 2013

Workout of the Day:

Preacher Curls
Tricep Pushdowns
Hammer Curls
Overhead Extensions
Bar Curls
Close Grip Pushups
Tabata

Thursday, October 24, 2013



Rich Froning, 3 time Crossfit Champion!

Workout of the Day:

Surprise workout today! Be prepared!

Wednesday, October 23, 2013

Workout of the Day:

Wall Balls
Deadlifts
DB Push Jerks
Hang Cleans
Rowing Machine Rows
1 Minute Each
3-4 Rounds

Tuesday, October 22, 2013

Workout of the Day:

Squats
5 Rep Max!

50 Lunges
25 Jump Squats
4 Rounds

Monday, October 21, 2013

Workout of the Day:

Incline Bench Press
Skipping
TRX Rows
Stairs
Push Ups
Jumping Jacks
Pull Ups
Mountain Climbers
Bicycle Crunches
Bike
1 Minute Each
3-4 Rounds

Friday, October 18, 2013

Workout of the Day:

Push Jerks
KB Swings
Side Laterals
S.D.H.P.
Start with 1 rep each, then 2 reps each, up to 15 reps each.

Wednesday, October 16, 2013



Workout of the Day:

5 Deadlifts
10 Burpees
10 Rounds

ABS Circuit To Follow!

Tuesday, October 15, 2013

Workout of the Day:

Today's leg workout will be revealed at the start of class!

Thursday, October 10, 2013

Workout of the Day:

Bar Curls
Pushdowns
Preacher Curls
Overhead DB Extensions
Incline DB Curls
Reverse Grip Push Ups
10 Reps Each, 10 Rounds

Wednesday, October 9, 2013

Tuesday, October 8, 2013



Workout of the Day:

Front Squats
Lunges
Leg Press
Leg Curls
Jump Squats
Glute/Ham Raise
Standing Calf Raise
1 MInute Each
3 Rounds

Monday, October 7, 2013





Workout of the Day:

100 Rope Skips
80 Jumping Jacks
60 KB Swings 
40 Sumo Deadlift High Pulls
20 AB Roll Outs
10 Burpees
3 Rounds for time!

Friday, October 4, 2013



Workout of the Day:

50 KB Swings
50 Squats
50 Dumbell Push Jerks
50 Sit Ups
4 Rounds
For Time

Thursday, October 3, 2013

Workout of the Day:

Bar Curls
Dips
Do as many reps as you can for each exercise.
5 Rounds

Hammer Curls
Rope Extensions
As many reps as you can for each exercise
3 Rounds

Wednesday, October 2, 2013



Workout of the Day:

Bench Press
Pull Ups
Push Ups
Cable Row
Incline Press
TRX Rows
Tabata

Tuesday, October 1, 2013

BADASS LEG WORKOUT



Workout of the Day:

Back Squats
Front Squats
Leg Press
Jump Squats
Lunges
1 Minute Each exercise, 1 Minute rest between each exercise
3 Rounds