Monthly Archives: May 2016

Wednesday, June 1, 2016

Essentials Strength/Skill: Warm Up:2 Sets: Wall Slides x 10 Seated External Rotation x 10 (heel at backside) Band Pull a Parts x 20 Clapping/Plyo Push Up x 5 (If no clapping/plyo push up perform seated medball chest pass x 5) … Continue reading

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Tuesday, May 31, 2016

Congrats to Jared and Tier as they welcome their new born son Hudson to the world.  So happy for you guys. Essentials Strength/Skill: Warm Up:2 Sets: Evil Wheel x 10 Double Leg Hip Bridge x 20 + Single Leg Hip … Continue reading

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Monday, May 30, 2016

Schedule Reminder:  We will be operating under Holiday/Saturday hours.  There will be 2 classes 8:30 and 9:45.  Happy Memorial Day, and thank you to all the brave men and women who have served for our great country and who made … Continue reading

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Saturday, May 28, 2016

Essentials Strength/Skill: Warm Up:2 Sets: 1 Minute Plank Hold x 10 Glute Activation Series x 10 Cossack Squat x 5 ea. Tuck Jump x 5 Strength: A) 5 Sets: Hang Power Snatch x 3 B) 4 Sets: Reverse Lunge x 6 … Continue reading

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Is Your Comfort Zone Holding You Back? The Overload Principle!!!

Is breaking your reps causing you to fall short of the proper stimulus?  The answer to this question can be very complex, and also be dependent on the context in which it is asked.  One of the common issues we … Continue reading

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Friday, May 27, 2016

Surge at the Spring Fling Essentials Strength/Skill: Warm Up: 2 Sets: Serratus Wall Slides x 10 Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on the ground, one is holding a light DB. … Continue reading

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Thursday, May 26, 2016

Essentials Strength/Skill: Warm up:3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank Hold :15 Side Plank :15 Side Plank :15 Superman Hold Strength: Skill: WOD: For Time: 50 Russian KB Swings 25 … Continue reading

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Wednesday, May 25, 2016

9:15 am Sweat Class is cancelled for today, sorry for any inconvenience.   Essentials Strength/Skill: Warm Up: 2 Sets: Serratus Wall Slides x 10 Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on … Continue reading

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Tuesday, May 24, 2016

Essentials Strength/Skill: Warm Up: 2 Sets: 1 Minute Plank Hold Glute Activation Series x 10 Cossack Squat x 5 ea. Tuck Jump x 5 Strength: A) 2 Sets: Shoulder Tap Push-Ups x 10 B) 10 Sets: (EMOM) Clean Pull + … Continue reading

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Pilot Program, Surge Muscle!

We have always understood that every athlete has their own goals and aspirations in which they want to achieve.  Which is why we offer so many different programs.  Are you an athlete who strives to be stronger, increase your muscle … Continue reading

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