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  • 11-18-19... Success Is In Your Routine

    What is your routine like? Does it set you up for success?   11-18-19 Workout
    Strength:
    Dumbbell Romanian Deadlift Hip Thrust (back on bench) Met Con:
    KB Swing x 20 (Helen weight) Single Arm KB Push Press x 10 (total) 250m row AMRAP 15 mins ....

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  • 11-15-19... How To Be More Decisive

    11-15-19 Workout
    Strength:
    Clean and Jerk 8 x 2 @80% Met Con:
    Tabata: 20s of work 10s rest x 8 intervals of: Row Cals 1 min rest Push Ups 1 min rest Sit ups 1 min rest Mountain Climbers ....

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  • 11-14-19... Keep Going...

    Keep going. Life gets in the way. Things get disheveled. Believe me I know. I moved businesses and am working in the middle of a construction zone for goodness sake! With all the work that needs to be done there, it's easy to brush aside the exercise, and find excuses on why I can't work out. Yes I go through the same struggles you do. It's important that no matter what you still make your health a priority. As we get deeper into the holiday season, I want you to really make that a focus. Stay true to what your goals are. Dig in, even when it's tough and we have a million things to do. We got this! Strength:
    Overhead Press Metcon:
    Thrusters x 15 Pull ups/ Inverted Rows x 9 ....

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  • 11-13-19... We've Come a Long Way...

    It's been a crazy time with construction, but so many things are happening so quickly. It's so exciting to see things getting built, and I can not wait for the finished product. The original gym was only 800 square feet, below is a picture of that gym. You're basically looking at half of the gym in that shot. We've come a long way and in a year or two, we will be laughing and joking about how crazy it was to be doing the workouts in construction in the cold. Thanks so much for being patient. It gets a little better every day. 11-13-19 Workout
    Strength:
    Deadlift Met Con:
    KB Swings x 21 Box Jumps x 12 5 rounds for time
    ....

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  • 11-12-19... Inclement Weather Policy

    ****INCLEMENT WEATHER POLICY****** Hey everyone, Just wanted to let you know that any time there's a question of weather issues, check the Bartlett City Schools. If BCS is out, we will be cancelling class at the very least for the early morning. We will let you know about later in the day if the weather clears up for that day. I know it's not an exciting blog, but just want to make sure you know before you go 11-12-19 High Hang Snatch 8 x 2 @70% Met Con: Sit Ups x 30 Double Unders x 30 / Singles x 150 Rowing x 500m AMRAP 15 mins ....

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  • 11-11-19.... Happy Veteran's Day

    Happy Veteran's Day! REMEMBER ONLY ONE CLASS AT 9AM TOMORROW 11-11-19 Workout "Bert" Burpees x 50 / 40 / 20 400m run / 400/ 200 Push Ups x 100/ 80 / 30 400m run/ 400/ 200 Walking Lunges x 150 / 120 / 40 400m run/ 400/ 200 Squats x 200 / 160 / 50 400m run/ 400/ 200 Walking Lunges x 150/ 120 / 40 400m run/ 400/ 200 Push ups x 100 / 80 / 30 400m run/ 400/ 200 Burpees x 50 / 40 / 20 for time Here is who the workout is in honor of: U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, ....

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  • 11-7-19....What Script Are You Running?

    What kind of script or story are you running in your mind? Is it a story of empowerment or disempowerment? Is it a story that serves you well or does it create negativity within you? Does your story create joy in your life or discourse? The cool thing is your thoughts are not you, you are the person watching your thoughts, so at any moment you can decide whether that thought is serving you or not. At that time, you can completely flip the script. You get to choose. That's the awesome thing about being human, we always have a choice. What will your choose today? 11-7-19 Workout
    Strength:
    DB RDL Hip Thrust (back on bench) Met Con:
    “DT” Deadlift x 12 ....

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  • 11-6-19... Do Something....

    Do something... The key to success is to first get started. Do something, anything. Nothing happens until you do something. We see this all the time, people stop getting results or fail to get results due to lack of activity. Many spend a lot of time waiting and hoping for motivation, but in reality, starting is what creates the motivation. Get moving, start eating healthy, even if it's one small step, any progress is better than no progress. If you've fallen off, get back going, make a movement towards progress. Do something... 11-5-19 Workout
    Strength:
    HH Clean and Jerk Met Con:
    Ladder +3 every round. 3 thrusters, 3 burpees, then 6 thrusters, 6 burpees, then 9 ....

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  • 11-5-19... It's Been 10 Years!!!!

    This month we are celebrating our 10 year anniversary. We don't normally do promotions, but in the spirit of Thanksgiving and our 10 year anniversary we are offering everyone who wants to sign up for a full membership their first month for $10! This is an unprecedented event and we are extremely excited about bringing you and your friends into our family! Get excited!! Happy Thanksgiving and Happy 10 years!! It's been a crazy but exciting ride!!
    Strength:
    Split Squat Back Squat x 20
    Met Con:
    Inverted Rows x 5 Atomic Sit ups x 10 Backwards Stepping Lunges x 15 each leg AMRAP 15 mins
    ....

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