• 1-804-314-4071
  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

WODs

  • Monday 9-12-11

    By Jen | In WOD | on September 11, 2011

    Wendler Cycle / Deadlift This is the second phase of the deadlift Wendler Cycle.  Be sure to add 10 pounds to your previous 1 rep max and then take 90% of that value.  This will be your new training weight. 65% x 5 75% x 5 85% x 5 Once you have completed your 3 […]

    CONTINUE READING
  • Sunday 9-11-11

    By Jen | In WOD | on September 11, 2011
  • Saturday 9-10-11

    By Jen | In Kids WOD | on September 10, 2011

    AMRAP 15 minutes 5 Thrusters 55/45 10 Pull ups 15 Lateral hops

    CONTINUE READING
  • Saturday 9-10-11

    By Jen | In WOD | on September 10, 2011

    HAPPY BIRTHDAY, MEGAN! Tabatas Slam Ball 20/14 Double unders Ring rows Air squats What does it mean to Rx?  

    CONTINUE READING
  • Friday 9-9-11

    By Jen | In WOD | on September 8, 2011

    Make up a missed WOD A few of you have come to us lately with complaints of shoulder pain.  Let me preface the posting of the article below by saying if you think you have something serious going on in your body, GO SEE A DOCTOR!  That being said, check out Common Injuries (the shoulder).   […]

    CONTINUE READING
  • Thursday 9-8-11

    By Jen | In WOD | on September 7, 2011

    Take 15 minutes to build to a heavy Power Clean; and then, In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean (Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 […]

    CONTINUE READING
  • Wednesday 9-7-11

    By Jen | In WOD | on September 6, 2011

    21 Overhead Squats115/75 750m Row 15 Overhead Squats 500m Row 9 Overhead Squats 250m Row Self-sabotage – “Bottom line, be smart, but don’t doubt yourself, and by no means should you ever base your weight selection on what those around you are doing.”

    CONTINUE READING
  • Massive Conversions In Active Niche

    By Jen | In Kids WOD | on September 6, 2011

    Massive Conversions In Active Niche

    CONTINUE READING
  • Tuesday 9-6-11

    By Jen | In WOD | on September 5, 2011

    Wendler Cycle – Deloading Week 40% x 5 50 % x 5 60 % x 5 Then AMRAP 7 minutes 7 Toes to bar 7 Ab mat sit ups 14 Double unders

    CONTINUE READING
  • Monday 9-5-11

    By Jen | In WOD | on September 4, 2011

    Happy Birthday Brandon! “Team Whitten” 5 Rounds 22  KB swings 22 Box jumps Run 400m 22 Burpees 22 Wall balls One team member works at a time.  Switch back and forth until the 22 reps have been completed for each exercise. Please note that this WOD, along with every other WOD we program can be […]

    CONTINUE READING
COPYRIGHT ©FIT 2014. ALL RIGHTS RESERVED.