Tag Archives: Personal Trainer


Tuesday WOD 09.15.15

WARM UP Burgener Warm Up The Burgener warm-up is performed with a length of PVC pipe or a dowel and specifically trains the second and third pulls of the snatch. Repetition of these six sequences with little or no weight conditions the body to move properly through the power phases of the snatch and the […]



OPEN GYM FRIDAY Make up a workout you missed or Smash a Girl WOD or Hit a Hero WOD or Deadlift 10-5-3-1-1-1-3-5-10 Use the heaviest weight you can for each set. Rest as needed between sets.


WOD 02.10.15

WARM UP 10m inch worm with push up 10m Frankenstein walk 10m butt kickers 10m side lunge stretch 10m side lunge stretch rest 3 rounds WOD Complete 6 rounds for time: Barbell Walking Lunges 12 reps (6 RT/ 6 LT) AHAP Sprint 200 meters *Barbell walking lunge is done by placing a bar on your […]


WOD 12.24.14

Limited HOURS! Xmas Eve 5:30am-6:30am Group Class 8:30am-9:30am Group Class 9:30am-10:30am Group Class (FREE Child Care) 10:30am-12:00pm Open Gym   WARM UP 10min FUN warm up SKILL Pull ups, Push ups, Air squats WOD “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete […]


Christmas Schedule 2014

Dec 22nd – Jan 3rd Its Friends and Family week! (Actually 2 weeks) The Holidays are upon us. Friends and Family will be visiting what better way to pass the time then introduce your loved ones to what you love to do.   Holiday Schedule Mon 12.22.14 5:30am-6:30am Group Class 8:30am-9:30am Group Class 9:30am-10:30am Group […]


WOD 12.17.14

I Qualified again for the OC ThrowDown Jan 2015 at the Hanger. In 2011 I qualified for this competition. I placed 20th and Finished top 10 I will be competing on Jan 9th Friday and possibly 11th Sunday (if I make the cut) No competition Sat (Masters) We are celebrating Meagan’s Birthday Sat ( if […]



HAPPY THANKSGIVING TO ALL OUR FRIENDS AND FAMILY! We are so thankful for each and everyone of you! We hope you all enjoy your Thanksgiving and spending time with your family!  We are Closed Thursday and Friday However I may come in on Friday. If I do I will post a time so you can […]

WOD 09.25.14

Its Roxanne’s last day tomorrow she is moving up north. We WILL MISS YOU KID! WARM UP Roxanne Burpee Warm Up WOD As many reps in 10 mins as you can of: Row (calories), 4 mins Rest 1 min Pull-up, 3 mins Rest 1 min Back Squat, 1x bodyweight (3/4 for women), 2 mins Rest […]


WOD 08.20.14

WARM UP Warm-Up – 800m Run This is not a timed workout WOD 10 1-minute rounds of: 315-lb/205lb deadlifts, 3 reps 60-yard shuttle sprint (5 yards, 10 yards, 15 yards) Max reps burpee Rest 2 minutes between rounds. Post number of burpees completed each round EWOD WARM UP Pose Running skills and drills This is […]