Blog2019-01-10T21:11:31+00:00

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Easy, healthy recipe from Coach Tia

By |January 17th, 2019|Categories: Coaches' Corner|

Here is a recipe I created. It is Paleo, Whole30 and Low FODMAP compliant. Enjoy! - Coach Tia Leftover Turkey Soup 1 Tbs garlic infused olive oil 1 Tbs ghee 1 bunch scallions, green parts only 2 large carrots 2 large ribs celery 1 large parsnip 1 medium sweet potato 1 medium red potato 1 Tbs dried rosemary 1 Tbs [...]

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What are your 2019 Goals?

By |January 17th, 2019|Categories: Coaches' Corner|Tags: , , , |

You may have noticed the large white board labeled “2019 Goals” on the wall we just put up. Many of you have already started to write down many things you aspire to accomplish!  Some of you might be like me, staring at the board thinking “uhhhh….what DO I want to do?” You may not be sure yet what to write [...]

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Wednesday 12-5-18

By |December 4th, 2018|Categories: WOD|

  Performance: 40/30 cal. Assault Bike Then: 200-m KB Carry (24/16 kg) 12 KB Shoulder-to-Overhead (6 each side) 4 rounds 40/30 cal. Assault Bike   Fitness: 30/20 cal. Assault Bike Then: 200-m KB Carry 12 KB Shoulder-to-Overhead (6 each side) 4 rounds 30/20 cal. Assault Bike

12-5-18

By |December 4th, 2018|Categories: Uncategorized|

Performance: 40/30 cal. Assault Bike Then: 200-m KB Carry (24/16 kg) 12 KB Shoulder-to-Overhead (6 each side) 4 rounds 40/30 cal. Assault Bike Base: 30/20 cal. Assault Bike Then: 200-m KB Carry 12 KB Shoulder-to-Overhead (6 each side) 4 rounds 30/20 cal. Assault Bike

Tuesday 12-4-18

By |December 3rd, 2018|Categories: WOD|

  Performance: Squat Snatch Complex 1 Power Snatch 1 Hang Squat Snatch 1 Squat Snatch 5 sets Squat Snatch Find your heaviest 1RM Fitness: Squat Snatch Complex 1 Power Snatch 1 Hang Power Snatch 1 OH Squat 5 sets Power Snatch + OH Squat Find your heaviest 3RM

Monday 12-3-18

By |December 2nd, 2018|Categories: WOD|

  Rx 4-6-8-10 and so on … Box Jumps (24/20 in.) Handstand Push-ups Anchored Weighted Sit-ups (16/12-kg.) AMRAP 20 min. Fitness 4-6-8-10 and so on … Step-ups Pike Push-ups Anchored Sit-ups AMRAP 20 min.

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