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Our foundational program based on varied, functional movements performed at high intensity.  Enhance competency amongst ten physical skills.  

A fun, educational fitness program for young children in a positive and vibrant atmosphere.

Functional fitness with a focus on promoting bone health and vitality.  A life-changing program for clients with Osteoporosis or Osteopenia.

Our Blog

January 2, 2019

AMRAP 20:
   25/18 Calorie Row
   50 Double Unders
     3 Rounds of "The Chief"

   1 Round of "The Chief"=
   3 Power Cleans (50%)
   6 Pushups
   9 Air Squats

December 30, 2018

21-15-9  
   Thrusters, 95# / 65#  
   Pull-ups

   Scaled: 35%

Weightlifting

   Back Squat

October 17, 2018

5 Min:
   Buy-In: 35/25 Calorie Assault Bike
   Directly Into AMRAP…
   12 Deadlifts (40%)
   12 Lateral Barbell Burpees
Rest 5 Minutes
5 Min:
   Buy-In: 25/20 Calorie Assault Bike
   Directly Into AMRAP…
   9 Deadlifts (50%)
   9 Lat...

October 16, 2018

Stability

   5 Min EMOM L-Sit

21-18-15-12-9:
   Wallballs (20/14)
   Pull-ups
   Calorie Row
   200 Meter Run*

   *After Each Round (5 Total Runs)

September 10, 2018

Skill:

   Turkish Get-Up

3 Rounds:
   400 Meter Run
   20 Alternating                  

   Dumbbell Snatches (  50/35)
   15/10 Calorie Assault Bike

September 7, 2018

Weightlifting:

   Deadlift (8 min EMOM: 2 x 80%)

1,000 Meter Row
   Directly Into…
3 Rounds:
   21 Deadlifts (Same weight as PJ)
   15 Lateral Barbell Burpees
   9 Push Jerks (45%)

   18 min time cap

 
   RX+: 60%

September 6, 2018

5 Rounds:
   1 Minute Kettlebell Swings (53/35)
   1 Minute Reverse Lunges
   1 Minute Calorie Bike
   1 Minute Rest

Cash Out

   Rope Climb (5 minutes of work with any    variation)

September 4, 2018

Weightlifting:

    Bench Press (3 x 8 @ 70%)

AMRAP 15:
   30 Double Unders
   15 Power Cleans (40%)
   30 Double Unders
   15 Toes to Bar