Blog

Saturday

Shifted Fitness & Performance – CrossFit Warm-up Warm-up (No Measure) 5 Rounds: Partner Rowling! *Each Partner completes 5 frames. Goal is to get exactly 100m. For every 1m over = 1 Air Squat, for every 1m under = 1 Burpee. BOTH PARTNERS COMPLETE PENALTY REPS! Then… 2 rounds: 10 Scap Pull-Ups 10 Alt. Groiners 10 …

More

Is Boutique Fitness Right for Me?

  • Blog
  • December 3, 2018

If you’re ready for results it’s time to ditch the health club… There was a time when we got all the exercise we require from our daily activities. But as hunting and gathering lead to farming and eventually the industrialized world we live in today the need for human “labor” has been nearly eradicated. Now …

More

The Power of Choice

  • Blog
  • December 3, 2018

Most of us have an area in our life we wish we were performing better in. That part of us that doesn’t quite fit into our own skin. It could be a touchy subject that our spouse and friends know to steer clear of, the elephant in the room. It could be the promotion you …

More

WOD 4.11

WOD 4.11

  • WOD
  • April 10, 2018

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Maecenas sagittis nisl in est vulputate, eu finibus arcu mollis. Sed sodales ultricies sem, non condimentum tellus dapibus ac. Integer dictum tortor id augue hendrerit, blandit elementum purus fringilla. Vestibulum quis luctus nulla. Quisque in fringilla orci. Donec ullamcorper quis ligula sit amet tincidunt. Quisque arcu ligula, …

More

WOD 4.10

  • WOD
  • April 10, 2018

When you get into a good rhythm at the gym, it can be challenging to keep momentum during periods when you cannot be in the gym.  With the holiday season quickly approaching (I saw Christmas lights at Target already….) here are 10 workouts you can crush at home, your parents, in-laws…wherever the wind takes you! …

More

5 Reasons to get STRONG

  • Blog
  • January 26, 2018

Fitness trends come and go and most fall to the wayside for good reason. Most programs fail to produce consistent results. It’s a wonder why so many folks stray away from what is tried and true when it comes to exercise programs? “The rule is: the basics are the basic, and you can’t beat the …

More

Group Class 2.16.17

PERFORMANCE A. Three sets not for time (15 min cap) Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps) Station 2 – Handstand Walk x 10 meters (use partner assist or Handstand Wall …

More

Group Class 2.15.17

PERFORMANCE 2/14/17 A. Every 90 seconds for 15 minutes (10 sets): 2 Clean Lift-Offs + Power Clean Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, …

More

Group Class 2.14.17

PERFORMANCE A. Every minute, on the minute, for 8 minutes: Strict Shoulder Press x 1 rep Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, Then rest two minutes before starting… Every 2 minutes, for 6 minutes (3 sets) of: Strict Shoulder Press x 1 rep (take this as your opportunity …

More

Group Class 2.15.17

PERFORMANCE A. Every two minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% Then …

More

START TODAY FEEL BETTER TOMORROW

We know walking through the door is the hardest part. You take the first step and we’ll meet you where you are.