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W.U. 3 Rounds 10x step ups 10x squats 10x sit up pigeon stretch 6 Rounds 4x Back Squat 5x Broad Jump instep 10 min EMOM 10x Alt Lunge 2x Suicide 5 Round Tabata triple crush – offset push up -single arm kb situp – superman hold 2 Rounds HS Hell 2x Band Walk Summer is…
This weeks 7:30 Base Fitness class is nothing special. No wild or crazy new exercises, just pure traditional strength and work capacity. The warm up is a favorite of mine. Each movement is performed for one minute – single arm kb swing, front to back lunges (same arm still) then halo one direction around the head opening…
With bike/run fitness classes wrapping up last week and summer (almost) officially beginning, it is time we take the strength, balance, and stability we worked so hard to gain out onto the trails, road, and mountains. Athletes should now have a solid base on which to build sport specific speed and endurance outside of the…
This workout is day 15 in a 8 week 2x a week progression for runners and bikers. In running in biking a lot of the muscles used are very similar so it was easy to pair the runners and bikers together in a progressive strength session. The main difference is explosive power and injury prevention.…
This weeks workout is a combination of primarily strength, with elements of work capacity and recovery training and also core strength and stability. The warm up is specifically designed around the primary movements and positions that will be performed in the rest of the workout. The first effort is a combination of one Olympic lift,…
The climbing workouts can sometimes be a grind due to the monotony of the programming but I try to keep each session interesting and catch the athletes off guard once in a while. This workout is designed to do just that. The warmup is a total body mover with limited time on the fingers to…
Our new 45-minute Express classes at 12:15 on Mondays and Fridays have been really fun to program for. I know that most people coming to these classes are pressed for time, but are still making it a priority to fit a workout into their schedule, so I want to be sure we’re making the most…
The warm up is designed to get the fast twitch muscles in the shoulders and hips firing, also to activate the deep core using both flexion and rotation. The first effort is designed to test/build strength in the shoulders, specifically the traps and deltoids, but is also designed to build explosive strength and speed as…
This sport specific climbing workout is the first of the maintenance climbing classes that will be offered twice a week on Mondays and Wednesdays at 5:45pm for the next six weeks. We may decide to continue these maintenance classes if there is a want from our athletes. Many of our athletes saw big gains in grip…
Kayaker Special This week we are starting our Kayaker training. This is the first workout of a 12 session progression. The goal with this program is strengthening the core and upper body for kayakers. There are so many muscles needed in the shoulders and body in Kayaking that do not get directly strengthened through practicing their…