9 days left of our Summertime Clean Eats challenge! Still have plenty of time to rack up points! Coach Keeler cut out all grains and has seen some amazing results so far! What changes have you guys all made? A) STRICT FLOW 24 minutes of continuous Flow Work 10 minutes – Station A 8-12 Z-Press – Barbell 8/8 Single Arm DB Bent Over Row (1 arm on box) 10 minutes – Station B 8-12 Strict Toes to Bar 8/8 KB Front Rack Walking Lunges 10 minutes – Station C 8-12 Strict Ring Pull-ups 60 Seconds Max effort Battle Rope Continue reading...
School is around the corner for some of us and for the parents out there! We hope you have all enjoyed your summer so far and continue to do so. As back to school season approaches we wish you all the best of luck in the upcoming year! A) STRENGTH WOD Low bar backsquat: 1 x 10, 8, 6, 6 Start with a. Heavy set, increase the weight every round *rest 2 min between each set B) WOD Double Couplet A 6 min AMRAP Ladder (3,6,9,12,,15,18…etc) Thrusters 30 Double-Unders // Fitness: (75, 55) – 50 singles // Performance & Continue reading...
Recharge and re-hydrate your membership by adding our Brew Club! $59 a month and you get unlimited Radiate Miami Kombucha AND Panther Coffee nitro cold brew! A) WOD Complete 2 Rounds 2 min of WORK per station (max reps per movement) – HSPU – Deadlifts – Pull-ups – Wallballs 1 min of rest between each movement 2 min of rest between each round **rotate to the next movement after each 2 min set *4 Scores – 1 total per movement (sum of two rounds) // Fitness: HSPU with ab-mats or pike push-ups ft on box, DL (205, 145), Jumping Continue reading...
We hope everyone had an awesome weekend! Thank to those of you who came to join us for Noah’s first pitch at the Marlins game! It was a blast! Reminder there is NO kids camp this week and stay tuned for info on the camp for during the school year! A) WOD For time: 1 Mile Row 50 Clean and Jerks 1 Mile Run **NO TIME CAP **only time Camp is to complete the C&J – by minute 20 // Fitness: (95, 65) // Performance Rx: (135, 95) // Compete Rx+ (165, 115)
Happy Friday Peakers! Don’t forget we have some awesome upcoming events and to be checking our calendar in the front to keep up to date with it all! We wish you a very happy weekend! A) STRENGTH WOD Snatch Complex: 8 Rounds Every 90 seconds: 12 min 1 Power Snatch 1 Hang Squat Snatch 1 OH Squat *focus quality reps. *increasing weight or staying across iOS acceptable…as heavy or light as your body tells you to go *improvement is the key – only happens with proper mechanics are maintained B) WOD Dirty 30 Complete for time: 150 Double-unders 30 Continue reading...
