Daily Workout

  • Trust It

    Never doubt the process, trust is the key to success!

    11 December

    Skill/Strength
    Every two minutes, for 14 minutes (7 sets):
    1 Power Snatch + 2 Overhead Squats

    New Year Ready
    Every minute on the minute, for 18 minutes, perform:
    5 Pull-ups
    10 Push-ups
    15 Squats

  • We Grind Rain or Shine

    Rain or shine the grind never stops!

    7 December

    Skill/Strength
    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat, 2 reps @ 75-80%

    New Year Ready
    Every minute, on the minute, for 24 minutes:
    Minute 1 - 16 KB Reverse Lunges (kettlebell in front rack) 55/35
    Minute 2 - 20 Kettlebell Swing 55/35
    Minute 3 - 10 Toes to bar

  • Strong to the Finish

    It's not how you do the first rep, but how you do the last one!

    6 December

    Skill/Strength
    Every minute on the minute for 10 minutes (5 sets):
    Minute 1 - Power Clean, 5 reps at 75-80%
    Minute 2 - Nose-to-Wall Handstand Hold, 30 seconds

    New Year Ready
    Five rounds for time of:
    Run 400m
    24/20" Box Jump, 30 reps
    30 Wall-ball Shots, 20/14 pounds

  • Strong Body, Strong Mind

    Strong body creates a strong mind.

    New week new opportunity to get New Year ready!!!

    4 December

    Skill/Strength
    Every two minutes, for 14 minutes (7 sets):
    1 Hang Power Snatch + 2 Overhead Squats

    New Year Ready
    "Cindy"
    Complete as many rounds as possible in 20 minutes of:
    5 Pull-ups
    10 Push-ups
    15 Squats

  • Everyday We're Hustling

    Hustling into Friday, make it great!!!

    Lay the brick of success for the day!

    30 November

    Skill/Strength
    Every minute on the minute for 10 minutes (5 sets):
    Minute 1 - Deadlift, 3 reps at 80%
    Minute 2 - Handstand Hold, 30 seconds

    New Year Ready
    Every minute, on the minute, for 21 minutes:
    Minute 1 - 55/35 Reverse Lunge (kettlebell in front rack), 16 reps
    Minute 2 - 55/35 Kettlebell Swing, 20 reps
    Minute 3 - 10 Toes to bar

  • Positive Attitude

    When you tell your mind "I can" it says "okay." When you tell your mind "I can't" it says "okay."
    Baylor Barbee

    What are you telling yourself!

    29 November

    Skill/Strength
    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat, 2 reps @ 75-80%

    New Year Ready
    For time:
    21 Thrusters 95/65
    Run 400m
    18 Thrusters
    Run 400m
    15 Thrusters
    Run 400m

  • New Year Ready

    The new year is fast approaching and we are getting New Year ready!!!

    Let's go!!

    27 November

    Skill/Strength
    Every two minutes, for 14 minutes (7 sets):
    1 High Hang Power Snatch + 3 Overhead Squats

    New Year Ready
    Complete as many rounds as possible in 15 minutes of:
    5 Pull-ups
    10 Push-ups
    15 Squats

  • Kickstart

    Well we stuffed ourselves on Thanksgiving and survived Black Friday so let's come enjoy a fun partner workout tomorrow and kick start the weekend!!

    24 November

    Teams of 2

    For Time
    200 Bar Facing Burpees

    While one partner works through the burpees the other partner completes

    10 ttb
    8 hspu's
    6 deadlifts 275/190


  • Last Week of Stamina

    Jumping our way into Wednesday. Last week of the stamina cycle keep up the great work!

    21 November

    Skill/Strength
    EMOM for 10 Alt
    -- 3 Back Squats 85%
    --7 Strict Pullups

    Stamina
    For Time
    100 Double Unders/ 300 Singles
    21 Power Snatch 95/65
    21 Box Jumps
    75 Double Unders/ 225 Singles
    15 Power Snatch
    15 Box Jumps
    50 Double Unders/ 150 Singles
    9 Power Snatch
    9 Box Jumps

  • Only In Texas

    This morning while running we looked like sharpie markers, this evening we ran in tshirts and tank tops, only in Texas!!

    Great job on staying consistent and pushing the weight guys! Tomorrow is another day come ready!

    16 November

    Skill/Strength
    EMOM for 10 min
    3 x Speed Deadlift 70%

    Stamina
    Every 5 sec for 9 minutes
    1 x Burpee

  • Mindset

    Mindset is what separates the best from the rest!

    14 November

    Stamina
    EMOM alt 8min
    --Row 200m
    --12 TTB
    Rest 1 min
    EMOM alt 8 min
    --Row 200m
    --8 Back Squats 135/95
    Rest 1 min
    EMOM alt 8 min
    --Row 15/11 Cal
    --8 Burpee Box Jump overs
    Rest 1 min
    EMOM alt 8 min
    --Row 15/11 Cal
    --8 Power Clean 135/95

  • Develop A Fit Spirit

    Keep your spirit fit just as you work to keep your body fit.

    9 November

    Run 2 miles

    ** Remember no Saturday class this weekend***

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