Workout of the Day

WOD-Nov.5

Posted by on Nov 5, 2017 in WOD | 0 comments

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...

read more

WOD-Nov.3

Posted by on Nov 3, 2017 in WOD | 0 comments

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. ...

read more

WOD-Nov.2

Posted by on Nov 2, 2017 in WOD | 0 comments

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    

read more

WOD-Nov.1

Posted by on Nov 1, 2017 in WOD | 0 comments

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. ...

read more

WOD-Oct.31

Posted by on Oct 30, 2017 in WOD | 0 comments

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...

read more

WOD-Oct.30

Posted by on Oct 30, 2017 in WOD | 0 comments

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....

read more

WOD-Oct.29

Posted by on Oct 29, 2017 in WOD | 0 comments

WOD-Oct.29

Row 100 Calories then 2 Rounds 25 Elevated Rows 50 Push-ups 100 Air Squats then 1-Mile Run    ...

read more

WOD-Oct.27

Posted by on Oct 27, 2017 in WOD | 0 comments

WOD-Oct.27

AMRAP x 30 minutes Row x 500m Double Under x 50 Then 1 Round of "Cindy” Pull-up x 5 Push-up x 10 Air Squats x 15 Then 3 sets Arch Up x 10 Bent Hurdler Hold x :30 each side...

read more

WOD-Oct.26

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

WOD-Oct.26

Remember always that you not only have the right to be an individual, you have an obligation to be one. – Eleanor Roosevelt 5 sets Jefferson Curl x 5 Hanging Leg Lift x 5 Seated Pike Lift x 10 Then Set a clock for 14 minutes-each round is 2 minutes 7 Rounds Bike x :45 Thrusters x max reps No Rest between rounds I am back to feeling myself after traveling across the country. The Jet Lag and the cold are gone! I had a great Kin-Stretch Seminar learning from the best! I can't wait to start teaching you guys what I learned....

read more

WOD-Oct.20

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

WOD-Oct.20

I am away for for the next few days in Portland to get certified in KinStretch. I have a bunch of great helpers running class while I am away, back on Tuesday. Have a great weekend. In teams of two, one partner completes the whole round before the other partner goes, you are each others rest. 5 Rounds Run 400m Wall Balls x 20 DB or Double KB Deadlifts x...

read more