WOD

General Warm-up: 200m Run, 1 minute Jump Rope. Mobility: Banded Tri Stretch – 1 minute per arm, Couch Stretch – 1 min per side. Warm-up... Read More

Kettlebells4kids is a nationwide non-profit organization built to raise awareness and funds to support 2.5 MILLION homeless children in our country. All funds raised through... Read More

What is your go-to carb for lunch? Carbohydrates are our source of energy, cutting carbs completely out of your diet will make us tired and... Read More

General Warm-Up: 400m Run Mobility: Banded Hamstring Stretch, Quad Stretch – 1 minute per leg. Warm-up 2: 2 Rounds – 5 Slow BB DL, 10... Read More

Have you ever logged your food before? If you are looking to step up your performance or achieve any weight loss/gain goals, tracking your food... Read More

General Warm-up: Tabata Squats Mobility: Couch Stretch, Figure 4 – 1 minute each side. Warm-up 2: Burgener Warmup x 3 with Squat Clean also (PVC,... Read More

Do you meal prep?   It does not have to be anything complicated. It can be as simple as boiling eggs for a quick snack... Read More

Breathe: 5 in – 10 Hold – 10 Out – 5 Hold x 6 General Warm-up: 400m Run w/Nasal Breathing. (Might have to slow pace... Read More

Breathe: 5 in – 5 hold – 10 out – 5 hold x 6. General Warm-up: Tabata Burpees w/Nasal Breathing (Might have to Slow rate... Read More

Do you take any supplements? Fruits and vegetables have the best bio-availability for vitamins and minerals. If you are taking a supplement- try to purchase... Read More

General Warm-up: 3 Rounds of  5 Air Squats (5 second decent, 5 second pause)5 Pull Ups/Ring Rows As slow as possible, 5 Slow Barbell Thrusters.... Read More

How often do you eat fish? Fish is a great source of Omega 3 Fatty Acids which helps fight inflammation and important for optimal brain... Read More

General Warm-up: 1 minute Bike, 1 minute Row, 1 minute Jumprope Mobility: Calf Stretch – 1 minute each side, Figure 4 on wall – 1... Read More

What is your favorite nut? Nuts are packed with healthy fats and fiber Although they are packed with healthy fats, they are still fats and... Read More

General Warm Up:  2 sets of 100 SUs, 10 Empty BB Rows, :20 second Hollow Hold. Stretch/Mobility: 10 Sampson Stretch, 10 Standing Figure Four, Banded... Read More

General Warm Up:  200m Run, 15 Air Squats, 5 Burpees, 10 PVC Pipe Good AMs. Stretch/Mobility: Spiderman with Twist 5 ea side, 10 Thoracic High... Read More

How often do you cook? We emphasize the importance of meal prepping, but what happens when you are not cooking your own meals? It is... Read More

General Warm Up: 100m Run, 10 Squats, 100m Run, 10 PVC Pipe Good AMs, 100m Run, 10 Dead Bugs, 100m Run, 10 PVC Pipe Front... Read More

How long before going to bed do you have your last meal? Eat your last large meal no later than 2-3 hours before heading to... Read More

General Warm Up: 2 min easy row, 1 minute jump rope. Mobility/Stretch: Couch Stretch – 1 min each side, Figure 4 on wall – 1... Read More