10.30.2015

October 27, 2015

Friday

Start your Halloween off with us at 8:30am tomorrow! We'll start with a moderate workout (just a little something to get the blood flowing- we have final assessments on Monday!), then coffee and some serious head-to- toe mobility work, AND you'll get some Halloween treats! Samples of the Steve's Paleo Bars and Paleo Treats will go quite nicely with your coffee :).

FPP during warmup/stretching

Tabata intervals, rotating every interval. 4 Rounds
1. Ball Slams
2. Burpees
3. Broad Jumps
4. KBS
5. Ball Slams
6. Burpees
7. Broad Jumps
8. KBS
Rest 2 min

Comment

10.28.2015

October 27, 2015

Wednesday

Before starting the warmup, you are going to spend 10 minutes rolling out. Not just aimless rolling (which really does nothing), but rolling with purpose and intent! It takes at least 2 minutes to affect a change in the soft tissues, so your goal is to find any trigger points or areas with poor range of motion, and work them (slowly mashing, and working back and forth, up and down) for a solid 2 minutes before moving on. Since the workout today is all about running, focus on your hips, glutes, hamstrings, calves and feet. You won't have time to spend 2 minutes on each area, so pick the spots where you need it most, dig in, and BREATHE. At the end of the 2 minute mark, you should feel some sort of change in the tissue you're working.

Workout
5 x 400m Run
Rest 1:1

These runs are all out efforts! You should be attempting to achieve your best 400m run time on each interval. Be sure to keep moving during the rest periods... WALK! Do not sit or lay flat on your back as soon as you run through the door! Keep moving, breathing and shaking it out.

Comment

10.26.2015

October 25, 2015

Just in time for Halloween, we now have Steve's PaleoBars and PaleoKrunch Bars, and Paleo Treats at the gym! The PaleoBars are a protein bar, and the Krunch bars are more like a granola bar. The Paleo Treats are in the fridge, and they make a fantastic occasional treat... think brownies, chocolate/ almond butter, coconut and chocolate, and the list goes on. Don't be tempted to go off the real food challenge by your kids' Halloween candy! These will cure your sweet tooth and are totally guilt free ;) We have lots of flavors, so try them out and let me know which your favorites are so I can keep them in stock for you! You can pay for these on your account, and at the end of every month, the tab you have accumulated will just be added to your membership payment for the following month. If you prefer, you can always pay cash, check or credit card as well.

We also have some heavy cream from local Flowing Hills Creamery for you to try in your coffee, as well as some vanilla stevia drops. Time to ditch those fake creamers, folks!

Monday

5 Rounds
Pullups (FPP)
1 min Jumprope
Bear crawl 1 length of gym

Then, Death by...
1+1 Pushup
2+2Air Squats

Comment

10.23.2015

October 23, 2015

Friday

5 Rounds
Pull-ups (FPP)
2 Wall Walk 
6/6 Weighted Step-ups

Then
800m Run for Time

Comment

10.19.2015

October 18, 2015

Indoor cycling classes will start on Monday, November 2 at 7pm! I am really excited to get this going... this is a high energy class with a really fun atmosphere. Get ready to BURN! Bring your bike, a water bottle, and a towel. Any bike with a quick release rear wheel will work on our stationary trainers. We have limited space in these classes, so you must sign up in advance! We'll have 7 trainers available for use, and we have more room for those cyclists who will be bringing their own trainers, as well. Drop-in for non-members is $15, and there will be a discounted rate for those who bring their own trainers.