Blog
Saturday
- Workout of the Day
- March 7, 2020
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 …
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 …
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 …
WOD 4.11
- WOD
- April 10, 2018
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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! …
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 …
Group Class 2.16.17
- Workout of the Day
- February 16, 2017
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 …
Group Class 2.15.17
- Workout of the Day
- February 15, 2017
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, …
Group Class 2.14.17
- Workout of the Day
- February 14, 2017
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 …
Group Class 2.15.17
- Workout of the Day
- February 13, 2017
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 …
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.