This Wednesday, Fresh n Fit Cuisine will be at the gym for some free food sampling! Come get some. What I'm Reading: The grandmaster diet: How to lose weight while…

Warmup 0:00 - 10:00 Speed Ladder 10:00 - 20:00 Instructor Mobility/Flow 20:00 - 30:00 Workout Prep -practice the unfamiliar movements (especially landmine and sledgehammer) Conditioning 30:00 - 60:00 "Quid Pro…

Warmup 0:00 - 12:00 Super Dynamic Warmup Instructor Mobility 12:00 - 25:00 Back Squat prep: 3x 5/5 Goblet Cossack Squats (hold onto a ring if you can't balance on your…

Warmup 0:00 - 15:00 Jump Rope 5 minutes (instructor led) Instructor Mobility 15:00 - 30:00 Handstand Progression With a partner, only one person working at a time, the other will…

Try Some Fresh N Fit next Wednesday! Fresh N Fit Cuisine is going to bring by some food for you to sample on Oct 2nd from 5-7p.m. So come work…

Next Wednesday (Oct 2nd), Fresh N Fit Cuisine will be handing out some samples of their awesome meals from 5-7pm. So come on by, get a workout in, and then…

Are you Training the Transverse Plane Many people neglect transverse plane movements, a.k.a. rotational and anti-rotational training. They aren't even aware they are missing this key component. A component that…

Warmup 0:00 - 20:00 Instructor Mobility Animal Flow Partner Drills 20:00 - 30:00 Workout movement prep Conditioning 30:00 - 55:00 "Mister Wu" All Levels 25 Minutes AMRAP In teams of…

Warmup 0:00 - 12:00 Super Dynamic Warmup Instructor Mobility 12:00 - 25:00 Back Squat prep: 3x 5/5 Goblet Cossack Squats (hold onto a ring if you can't balance on your…

Warmup 0:00 - 15:00 Run to Sessions Instructor Mobility 15:00 - 30:00 Gymnastic Skill Practice 3x 30 sec Hip Flexor Stretch R/L 30 sec Front Scale R/L 3-5 Cartwheels R/L…