Workout of the Day

WOD-June 26

Posted by on Jun 26, 2017 in WOD | 0 comments

WOD-June 26

The journey of a thousand miles begins with one step. Lao Tzu Take 15 minutes to build to a heavy Deadlift then AMRAP for 20 minute of : Run 200m Medicine Ball Clean x 20 reps then Tabata -8 sets of :20 work and :10 rest Over Arch Side Planks ( the first 4 sets all on the right then 4 sets on the left side) Jenna and I took a weekend trip to PEI and went on a 100km bike trip with this beautiful view all the way from the West Point Light House to Skinners Pound. I hope everyone gets a chance to take this trip to see house amazing the views are there along this side of the Island.  ...

read more

WOD-June 25

Posted by on Jun 24, 2017 in WOD | 0 comments

WOD-June 25

Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to do. Pele Warm-up with 10 minutes of Locomotions then As many rounds as you can in 45 minutes of below. Run 800m Mountain Climbers x 50 reps Arch Body Hold x :60 Hollow Body Rock x...

read more

WOD-June 24

Posted by on Jun 24, 2017 in WOD | 0 comments

WOD-June 24

That which does not kill us makes us stronger. Friedrich Nietzsche 3 sets Row 150m Jefferson Curls x 5 reps Calf Stretch x :30 each side Supine Hang x :30 Then 4 Rounds Row 5o0m Thrusters x 30 reps Burpees x 20 reps Rest Teams get only one work station per exercise and one “rest” station. Teammates may not advance to the next work station until their preceeding teammates have completed their work at that station. 3 Sets  Russian Twist with a 5-10lb weight x 30 reps Torso Rotation on the wall x 10...

read more

WOD-June 23

Posted by on Jun 23, 2017 in WOD | 0 comments

WOD-June 23

While we are postponing, life speeds by. Lucius Annaeus Seneca 3 Sets Natural Leg Extensions x 5 reps Hawaiian Squats x 5 reps each Calf Stretch x :30 each 4 sets of: Bulgarian Split Squat x 6 reps @ 41X1 Go heavy with this today. Prone Floor Handstand Flexion with Weighted Bar x :30 Table Inside Out x 5 reps then 3 Rounds 400 Meter Run 50 Double-Unders 20 Double or Single Arm Overhead Walking Lunges We filled our new Sandbag with this sweet little ladies! ...

read more

WOD-June 22

Posted by on Jun 22, 2017 in WOD | 0 comments

WOD-June 22

3 sets Hanging Leg Raises x 5 reps Seated Pike Pulse x 10 reps 3 Sets  Natural Leg Curl x 5 reps V-ups x 15 reps 3 Sets Romanian Deadlifts x 8 reps Renegade Rows x 20 reps then 10 Rounds Row 20 Calories rest...

read more

WOD-June 21

Posted by on Jun 21, 2017 in WOD | 0 comments

WOD-June 21

The best preparation for tomorrow is doing your best today. H. Jackson Brown, Jr. 4 sets of: Bench Press x 4-6 reps Prone Shoulder External Rotation x 5 reps Hinge Row x 10 reps Clasped Static x :30 Over Arch Side Plank x 10 reps each side Then 3 Rounds - For time of: 400 Meter Run 30 Push-Ups 40 Air Squats Summer Fitness Program for your youths! Contact me if you want to sign your kids up for July and August. Tannaya Smith...

read more

WOD-June 20

Posted by on Jun 20, 2017 in WOD | 0 comments

WOD-June 20

5 Sets 1/2 L-sit Single Leg Extension x 10 reps Seated Pike Pulse x 10 reps then For Time: 20 Dips 20 Man-makers 20 Superman Squats 15 Dips 15 Man-makers 20 Superman Squats 10 Dips 20 Man-makers 20 Superman...

read more

WOD-June 19

Posted by on Jun 19, 2017 in WOD | 0 comments

I believe that the greatest gift you can give your family and the world is a healthy you. Joyce Meyer 5 sets Hollow Body Hold x :60 Table Top x :30 Kneeling Parallel Slides x 3 reps then 15 minute AMRAP 50 Double Unders 400m Run 15 Wall Balls  

read more

WOD-June 18

Posted by on Jun 18, 2017 in WOD | 0 comments

WOD-June 18

Happy Fathers Day  My father used to say that it's never too late to do anything you wanted to do. And he said, 'You never know what you can accomplish until you try.' Michael Jordan 3 Sets  Bulgarian Split Squats x 20 reps each Partner Natural Leg Curl x 5-8 reps then 3 sets Bike x 35 Calories Push Press x 30 reps (choose a weight you can get these all unbroken) 10 Strict Chin-Ups then Farmer Walk x 400m...

read more

WOD-June 17

Posted by on Jun 17, 2017 in WOD | 0 comments

The moment you accept responsibility for EVERYTHING in your life is the moment you gain the power to change ANYTHING in your life.-Hal Elrod EMOM, for 10 minutes. Odd: 1/2 Hanging Leg Lifts x 5 reps @ 1311-Do not let legs or elbows bend. Even: Box Headstand Push-Ups then 15 Rounds 10 Burpee Step-up-overs 20 Double Unders Invite your Dad to the Father's Day hike tomorrow at 10 am. You are all welcome to come. Feel free to bring a beer for the top ! Come play in the woods , get some fresh air, enjoy many beautiful views and some heart healthy exercise! ...

read more