WOD-Nov.5

Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time. Thomas A. Edison 3 Set  Iso Pull-up x :30s Lat Stretch x :5r each side Then 5 Rounds Ground Rows x 15r Body Weight Lunges x 10 steps Run x 200m We are Hiking Today at 10am. You are all...

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WOD-Nov.3

Check your email for your invitation to our catered Holiday Feast by Food Intuition. Please RSVP by November 13 if you are coming. There is a link that you will go to, sign in with the password and it will take you to the food menu and let you add number of guests and pay. Let me know if you need the email sent to you. I hope you all can make it! 5 Sets Negative Headstand Push-up x 5r+:10s or Box Headstand Push-up x 5r Prone Shoulder External Rotation x 10r Then 5 Rounds Burpee x 15r Elbow Side Plank Twist x 10r each side Seated Russian Twist x 15r each side Box Jumps x 15r Sunday morning at 10am come hike! Enjoy the cool crisps fall weather and the beautiful woods. Invite your family and friends. ...

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WOD-Nov.2

The best and most beautiful things in the world cannot be seen or even touched - they must be felt with the heart. Helen Keller 5 Sets Jefferson Curl x 5 1/2 Leg L-Sit x :60 Seated Pike Lift x :30 then AMRAP x 20 minutes Double Unders x 50 Straddle-up x 15  ...

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WOD-Nov.1

Once you set your goal. You must follow through with your goal to see success. Apply effort daily to work on your goal. Discipline is to apply that effort every day. - Don Miguel Ruiz In teams of three, complete 5 sets each of: 500 Meter Row 20 Walking Lunges with Kettlebells or Dumbbells 15 Burpees Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their station. 3 Sets  Elbow Side Plank Twist x 10 each side Horizontal Windmill x 10 each side Join me in a beautiful fall hike his Sunday at 10am. Feel free to invite family and friends. ...

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WOD-Oct.31

Insanity: doing the same thing over and over again and expecting different results. Unknown Warm-up 3 sets Crab walk x 20m Hawaiian Squats x 5 reps each side Static Jefferson Curl x :30 hold Partner Natural Leg Curls x 5 reps then 5 sets Heavy Deadlifts x 2 reps Prone Shoulder External Rotation x :30 Headstand or Tripod x :30 Then Set a clock for 20 minutes. Odd: Run 200m/150m Even: Unbroken DB Deadlift x 10 reps + Box Headstand Push-ups x Max reps - Scale with Seated Shoulder press if you...

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WOD-Oct.30

Always Do Your Best – Your best is going to change from moment to moment; it will be different when you are healthy as opposed to sick. Under any circumstance, simply do your best, and you will avoid self-judgement, self-abuse, and regret. 5 sets of: Heavy Goblet Squats x 6-8 reps @ 3011 Natural Leg Extensions x 5 reps Then Every 5 minutes, for 15 minutes (3 sets) for times of: 30/20 Calories of Assault Bike 30 Box Jumps then Set the Clock for 10 minutes and practice Double-Unders or choose a movement or skill you need to spend some extra time on you would like to improve....

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