August 22nd, 2014

Workout of the Day

DE Upper Body

Complete as many rounds and reps as possible in five minutes of:
135/95 lb. Thrusters x 5 reps
Pull-Ups x 10 reps

Then rest exactly five minutes, and then…

Complete as many rounds and reps as possible in five minutes of:
Burpees x 10 reps
Wall Ball x 10 reps


REGISTER ONLINE FOR THESE UPCOMING EVENTS BUT HURRY BECAUSE THESE SPOTS WILL DISAPPEAR QUICKLY! AUGUST 2ND The chocolate and the adrenaline will be flowing at the 5K Chocolate Party. Run as fast as you can, then treat yourself to your chocolatey reward. If chocolate just isn’t your thing, head out to Lincoln Park for the [...]

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August 20th, 2014

Workout of the Day A. Four sets of: Ring Rows x 10-12 reps (get as horizontal as possible) Rest 90 seconds Good Mornings x 6-8 reps Rest 90 seconds B. Three rounds for time of: 15 Burpees 30 Kettlebell Swings (24/16 kg)

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August 19th, 2014

Workout of the Day A. ME Upper Body then; 3 set of: Strict Handstand Push-Ups x max reps or Wall Climbs x 4-6 reps B. For time: Row 1000 Meters

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Put a Spring in Your Step…

The arrival of springtime signifies the arrival of sunshine, green grass, and the sweet, sweet promise of summer—but it also means that swimsuit season is just around the corner. Is your body ready? Take advantage of the warming weather and take your workout outside! These three exercises turn your local park into a personal gym…and [...]

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Team Workout

Workout of the Day In teams of four, complete as many rounds and reps as possible in 20 minutes of: Run 200 Meters Push-Ups x 20 reps Walking Lunges with Dumbbells x 25 Yards Box Jumps x 20 reps Teams must rotate stations as a team, with only one team member working at each station. [...]

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August 15th, 2014

Workout of the Day DE Upper Body   Three sets of: Row 500 Meters Rest 20 seconds Toes to Bar x 20 reps Rest 20 seconds Side Plank Left x 60 seconds Side Plank Right x 60 seconds

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Go Bananas… Fuel Your Workout

People are always wondering
what they should eat before a big workout. And they’re usually surprised when the answer isn’t “a protein shake.”
A shake has its merits, but if you really want to maximize your workout, you need to eat the right foods beforehand. I know a few of you might be tempted to skip the [...]

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August 13th, 2014

Workout of the Day A. In eight sets or less, build to today’s 1-RM Snatch B. Four sets for times of: 135/95 lb. Thruster x 5 reps 32/24 kg Kettlebell Swings x 10 reps Double-Unders x 20 reps Rest 90 seconds

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August 12th, 2014

Workout of the Day A. ME Upper Body B. For time: 30 Pull-Ups Run 400 Meters 20 Pull-Ups Run 400 Meters 10 Pull-Ups

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