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Workout of the Day: Thursday, 9.15.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine, hamstrings, quads x 4 min. lax ball upper trap 1 min/side 1 rd: 10 wrist leans fwd/bwd, 10 cat & camel, 10 bird dog, 10 slow pvc pass throughs, 10 wall facing ohs w/pvc STRENGTH: A1. Snatch Pull + Hang Power Snatch; 65-70% x (1+1) 5 […]

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Workout of the Day: Wednesday, 9.14.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll quads and adductors, lax ball hip flexors 4 minutes 2 Rounds: 10 air squats, 10 air squats w/toes elevated, 10 air squats w/heels elevated, 10 cat & camel STRENGTH: A. Back Squat – %’s should be based off of 90% of your training max *Set 1 – […]

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Workout of the Day: Tuesday, 9.13.16.

Notes: All %’s should be based off of 90% of your best max. This will be a tough 8 week cycle and in order to maximize results we want you to slowly build. Also, all reps MUST be performed with PERFECT form. We are not training to PR in a powerlifting meet. We are training […]

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Workout of the Day: Monday, 9.12.16.

Today we begin a new training cycle leading up to the CrossFit Total at the end of October. Check out the “Current Cycle” page for more details! WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine, quads, adductors and lats for 4 minutes 1 round: 30ft spiderman step + OH reach,  30ft toy soldier, quadruped extension-rotation […]

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Workout of the Day: Sunday, 9.11.16.

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Workout of the Day: Saturday, 9.10.16.

Join us at 10am today to support “Lift Up Autism“ WHAT IS LIFT UP AUTISM? Three years ago, on October 19, 2013 Josh Everett, TrainHeroic, and more than 350 boxes in the fitness community, rallied together in spectacular fashion to support the Autism community in a worldwide workout event called Lift Up Luke. This “competition […]

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Workout of the Day: Friday, 9.9.16.

Join us tomorrow at 10am today to support “Lift Up Autism“ WHAT IS LIFT UP AUTISM? Three years ago, on October 19, 2013 Josh Everett, TrainHeroic, and more than 350 boxes in the fitness community, rallied together in spectacular fashion to support the Autism community in a worldwide workout event called Lift Up Luke. This […]

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Workout of the Day: Thursday, 9.8.16.

  WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll and lax ball as needed for 3 minutes, 10 cat & camel, 10 bird dog w/2 second hold at extension 3 Rounds: 100m row, 10 hollow rocks, 5 push ups STRENGTH: A1. Back Rack Reverse Lunge x 5/leg (not alternating) x 4 sets *Bar can come from the […]

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Workout of the Day: Wednesday, 9.7.16.

WORKOUT OF THE DAY: MOVEMENT PREP: partner assisted wall quad/spiderman stretch x 1 min/side, banded lat stretch 1 round: 10 leg swings fwd/bwd + side 2 side, 10 scap push up, 10 scap pull ups STRENGTH: A. Front Squat @ 23×1 + Front Squat (1+1) x 4 sets, Rest 2 minutes B. Weighted Pull Up Waveload; […]

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Workout of the Day: Tuesday, 9.6.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball glutes, hamstrings, hip flexors, pecs x 5 minutes 2 Rounds: 30ft bottoms up kb waiters walk + 5 half kneeling bottoms up strict press/arm, 5 sl dl/leg STRENGTH: A1. Speed Deadlift; 65-70% x 5 reps x 5 sets, Rest 30 seconds A2. Strict Ring Dips; x 5-8 reps […]

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