Monday 1/30/17

Conditioning: The Filthy Fifty For time: 50 Box jump, 24/20 50 Jumping pull-ups 50 Kettlebell swings, 53/35 Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45/35 50 Superman 50 Wall ball shots, 20/14 50 Burpees 50 Double unders (sub 50 lateral jumps)

Friday 1/27/17

Strength BWM/Make-Up Lift Day Conditioning 1000m/800m row --then-- 4 rounds: -21 KBS -12 Pull ups --then-- 500m/400m row

Thursday 1/26/17

Strength 3 x 5 Push Jerk Between Warm-Up Sets: 3 x 10 GHR/Back Extensions/Good Morning Conditioning 20 Rounds (10/Teammate) 5 Power Cleans (75/115) 10 Cal Bike 10 Box Jumps

Wednesday 1/25/16

Strength 12 MIN EMOM 1 Up and Shrug + 1 High Pull + 1 Snatch Conditioning For Time: 1-10 OHS 65/95 10-1 Burpee

Tuesday 1/24/17

Strength 3 x 5, 5 Sec Bottom of Front Squat hold Between Warm-Up Sets: 3 x 10 Push-Up Variations (Knees, Diamond, Paralette, wide, narrow, incline, decline, HSPU… have some fun) Conditioning 2 Rounds , :30 on/:30 Rest 2 x ME Ball Slams 2 x ME Farmers Carry 2 x ME Ski Erg 2 x ME Lateral Jumps 2 x ME Ice Skaters

Monday 1/23/17

Skill: 12 min EMOM 1. :30 Toes to Bar 2. :30 Double Unders Conditioning: "Diane" 21-15-9 Deadlifts (225/155 lbs) Handstand Push Ups

Friday 1/20/17

Skill 12 MIN EMOM 3-7 “Pulls” Conditioning 3 Minutes Per Station, 1:00 rest between stations 1.ME Cal Bike 2.ME Meters Row 3.ME Double Unders (sub lateral jumps) 4.ME M Ski Everyone will do every station, rotating every 3 minutes.

Thursday 1/19/17

Strength BWM/Make-Up Lift day Conditioning “DT” 5 Rounds 12 Deadlifts 9 Hang Cleans 6 Push Jerks

Wednesday 1/18/17

Strength 3 x 5 Push Press Between warm-up sets: 3 x 15 GHD Sit-Ups/Medball Sit-ups/V-Ups/Strict t2b Conditioning 12 MIN AMRAP 15 Wall-Balls 15 Pull-Ups 15 Box Jumps

Tuesday 1/17/16

Strength Strength 4 Rounds: :30 on/ :10 off Dead-bug (alternating legs) High to Low Plank Superman (with movement up and down) Conditioning With a Partner 10 Min AMRAP Farmers Carry 2 Laps AMRAP 10 KB Swings 20 Mountain Climbers Rest 2 Min 10 MIN AMRAP Farmers Carry 2 Laps AMRAP 10 Goblet Squats 20 Ice Skaters

Monday 1/16/17

Strength 3 x 5 Squat Clean Between Warm-Up Sets: 3 x 5-10 Dips (Ring, Static, Bench) Conditioning Compare to 10/31/16 2 Rounds 500 M Row 40 Air Squats 30 Sit-ups 20 Push-ups 10 Pull-ups

2017 Gym Updates

Hello Friends, As we are starting the year off we want to look ahead to see what we have in store for 2017. Last year was a great year for so many of our members and we could not be happier with the inspiring group of people that keep showing up to our gym. We are so grateful to have been a part of your life this year, and cannot wait to see what 2017 has in store for your fitness, and your lives. As the new year tends to be the time of reflection and looking forward, we have taken a good hard look at our business, and how we can continue to offer our private training experience in a group setting, style of coaching. In order to accomplish this, and keep our high level of commitment to sa

Get Comfortable Being Uncomfortable

“Insanity is doing the same thing over and over and expecting different results.” -Albert Einstein Change is good. We should be striving to change to be a better version of ourselves every day. It sounds simple, but why is it so hard? Change is not always easy, getting better at something is not easy. Improving our relationships, jobs, health, whatever it is, takes work. For many us improving our health means making a change, maybe a lot of changes. A lot of change can be overwhelming, so start with one change. Start by increasing your level of activity. You can start by taking daily walks, then after a few weeks add in a couple of runs, followed by running more consistently, you get

Friday 1/13/17

Strength BWM/Make-Up Lift Day Conditioning For Time 10-1 Pull-ups Wall-Balls Box jumps

Thursday 1/12/16

Strength 3 x 5 Press Between Warm-Up Sets: 1 x 10 Hip Bridge 1 x 10 Single Leg Hip Bridge 1 x 10 Bird Dog (5/leg) Conditioning 9 Min AMRAP 30 DU 14 Jump Lunges (L+R=2) :30 Plank Rest 2 Min 9 Min AMRAP 12/8 cal bike 7 Deadlifts (185/115) 9 V-Ups

Wednesday 1/11/17

Strength Crossover Symmetry ...And... 10 MIN Turkish Get-Up EMOM Conditioning 3 Rounds Row 500 M Rest 3:00

Tuesday 1/10/17

Strength 3 x 5 Front Squat Between Warm-up Sets: 3 x 10 Bentover Row Conditioning For Time 50-40-30-20-10 -KB Swings -Sit-ups *Yoga at 7:30 am. *Another Team Half Marathon Ski is happening tomorrow at 10 am, anyone is welcome to join!

Monday 1/9/16

Skill: 10 Min EMOM 1 Shrug from Hang + 1 Shrug From Floor + 1 Clean (from floor or hang depending on person) Conditioning: “The Chief” 5 Rounds: 3 MIN AMRAP: -3 Power Cleans (95/135) -6 Push-Ups -9 Air Squats *Rest 1 minute between each AMRAP

Friday 1/6/17

Conditioning For time “Nutts” 10 Handstand push-ups 15 Deadlift (250/175) 25 Box jumps (30/24) 50 Pull-ups 100 Wall-Balls 200 Double-unders 50 Lunges with a plate (45/25)

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6420 County Road 335 Unit B

New Castle, CO 81647

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