Daily Workout

  • Never Underestimate YOU

    Never underestimate your strength! Get out of your comfort zone and allow something amazing to happen!!!

    11 January

    Skill/Strength
    Every minute on the minute for 10 minutes (5 sets):
    Minute 1 - Deadlift, 6 reps at 85%
    Minute 2 - 10 Banded Push-ups

    New Year Ready
    For time:
    30 Overhead Walking Lunges, 45/35 pounds
    30 Knees-to-elbows
    30 Sit-ups
    Row 30 calories
    30 Sit-ups
    30 Knees-to-elbows
    30 Overhead Walking Lunges, 45/35 pounds

  • Everyday All Day!!

    Everyday we're hustling!!

    9 January

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

    New Year Ready
    Ten rounds for max reps of:
    30 seconds of Burpees
    Rest 30 seconds
    30 seconds of 75/55 pound Thrusters
    Rest 30 seconds

  • Oklahoma Bound

    We've made it to another Friday! Whoohoo!!!

    Remember tomorrow the crew will be headed to Tulsa to compete so no Friday evening classes and no Saturday class.

    Get ready to get back to it on Monday!

    4 January

    Skill/Strength
    Every minute on the minute for 10 minutes (5 sets):
    Minute 1 - Power Clean, 5 reps at 80%
    Minute 2 - 15 Push-ups

    New Year Ready
    Four rounds for max reps of:
    1 minute of Box Jump Overs, 24/20"
    1 minute of Wall-ball Shots, 20/14 pounds
    1 minute of Rowing (calories)
    Rest 1 minute rest

  • Building Strong People

    Building strong humans in life, not just fitness.


    ANNOUNCEMENT:  WE WILL BE HEADING TO TULSA FRIDAY MID MORNING TO AFTERNOON, SO THERE WILL BE NO CLASSES FRIDAY EVENING OR SATURDAY MORNING.


    3 January


    Skill/Strength

    Every minute on the minute for 10 minutes (5 sets):

    Minute 1 - Push Jerk, 2 reps at 75-80%

    Minute 2 - 40 Double Unders

    New Year Ready

    Four rounds for time of:

    Row 25 calories

    25 Burpees

  • Clear The Negativity

    Clear your mind of the negative! Let's set the theme to positivity about yourself and what you're capable of!!

    29 December

    Team of 2

    15 minute AMAP

    20 deadlifts 275/185
    40 power cleans 185/135
    60 WBS 20/14
    80 KBS 70/55
    100 dubs

    Once you work through dubs, start the workout over from bottom to top

  • You Don't Have To Wait.

    It's the day after Christmas and time to get back to work!

    New Year's is slowly approaching but you don't have to wait until January 1st to start working on a better you!!!

    27 December

    Skill/Strength
    Every minute on the minute for 10 minutes (5 sets):
    Minute 1 - Push Jerk, 2 reps at 75%
    Minute 2 - Hollow Hold, 20 seconds

    New Year Ready
    9 Rounds Row 500m (all Rows below 1:50m)
    Rest how long it takes


  • Friday Funday

    Friday Fun Day, let's do it!!!

    21 December

    Skill/Strength
    Every minute on the minute for 10 minutes (5 sets):
    Minute 1 - Deadlift, 4 reps at 85%
    Minute 2 - 12 Push-ups

    New Year Ready
    30-20-10 reps for time of:
    Wall-ball Shots, 20/14 pounds
    24/20" Box Jump

  • The Extra Mile

    There are no traffic jams along the extra mile, go there!

    19 December

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

    New Year Ready
    Eight rounds of:
    Row 500m (Every 500m must be 1:55 or below)
    Rest amount of time it takes to complete

  • What Are You Here To Be - Average or Awesome?

    What are you here to be?

    Let's do it crew!

    18 December

    Skill/Strength
    Every two minutes, for 14 minutes (7 sets):
    High Hang Snatch, 3 reps

    New Year Ready
    "Half Angie"
    For time:
    50 Pull-ups
    50 Push-ups
    50 Sit-ups
    50 Squats

  • Do It For YOU

    You don't need to prove anything to anyone, do it for YOU!!

    14 December

    Every minute on the minute for 10 minutes (5 sets):
    Minute 1 - Power Clean, 5 reps at 75-80%
    Minute 2 - 10 Push-ups

    New Year Ready
    Every minute on the minute for 12 minutes:
    Minute 1: 10 Burpee Box Jump-overs, 24/20"
    Minute 2: 10 Chest-to-bar Pull-ups
    Minute 3: 30 Double unders

  • Hustle Hard

    Way to hustle today crew!! And a big AON welcome to all the new faces that showed up to get New Year ready!

    13 December

    Skill/Strength
    Every 2 minutes, for 10 minutes (5 sets):
    Front Squat, 4 reps @ 85%

    New Year Ready
    For time:
    Run 200m
    30 Wall-ball Shots, 20/14 pounds
    30 Pull-ups
    Run 400m
    30 Pull-ups
    30 Wall-ball Shots, 20/14 pounds
    Run 200m

  • It's About The People

    Surround yourself with people who push you to be better than yesterday!

    12 December

    Skill/Strength
    Every minute on the minute for 10 minutes (5 sets):
    Minute 1 - Deadlift, 4 reps at 80-85%
    Minute 2 - Handstand Hold, 45 seconds

    New Year Ready
    Three rounds for time of:
    24/16kg Kettlebell Swing, 30 reps
    Run 200m

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