Skill: Double Unders Make 3 attempts at setting a max double under PR. 5 min CAP WOD: “Fight Gone Bad” Wall Ball (14lb ball women/20lb men) Sumo Deadlift High Pull (SDHP) (55lb bar women/75lb men) Box Jump (20″ box for all) Push-Press (55lb bar women/75lb men) Row (for calories/or Knees to Elbows if rower not available) 1 round = 1 minute per exercise,  no rest for transition time during round, 1 minute rest after all 5 exercises completed. Score rounds = total reps plus total calories per round. Score workout = total of reps plus calories for 3 rounds. Today we will be doing 5 rounds, score first three rounds and give it your all during these 3.  After round 3 there will be a 2 minute rest period before starting round 4.  Then another 2 minute rest before starting round 5.  During rounds 4 and 5 try to match or beat your lowest...Read more

Hola!  Just watched “Dispicable Me” with my Angela and Emma and it was a great flick so be sure to check it out for a good laugh. Gotta love those animated movies that kids love and parents can crack up at.  Okay, on to today’s post.  The overhead squat (OHS) is feared by many but it is truly one of the best exercises out there to not only assess leg/hip power, core strength and shoulder stability/flexibility but also how your body functions as a whole. If you are tight or weak in just about any part of your body then watching your OHS will tell all.  In today’s Strength session you will be going for 5 sets of your 3RM OHS on a 2 min cycle. If you need help with perfecting this move make sure to ask one of your instructors or experienced class mates for a few tips. Also, check out this...Read more

I found a good video to show you the proper form and technique of one of today’s exercises, the Power Clean.  This clip has no sound but it does a great job of showing in slow-mo how to properly execute this movement.  It’s a short clip so watch it now a few times over before you come in to class so you can apply what you see to today’s workout.       Strength: Power Clean 3.3.3.3.3 WOD: “Ladder One” Ladder workouts are when you do 1 rep of each exercise then 2 reps, then 3 and so on until time runs out.  Your goal is to climb the rep ladder and complete AMRAP in the given time, in this case 15 min.  Today’s ladder workout:  Power Clean (95/135lb) Burpee 15 min AMRAP Competition Team:  Many thanks to everyone who came to Saturday’s meeting.  We had an awesome turnout and we...Read more

LET THE CHALLENGE BEGIN! This is a personal challenge that will consist of 12 weeks of support from our FitCamp staff.  You will be guided through the common obstacles that have broke your nutrition goals in the past to help you take control of your results and your life.  The challenge will be not be against others, but rather against yourself.  What is the prize… your own results and success!  STEP 1: Are you in or are you out?  If you are ready to make a change it starts right here right now! STEP 2: Decide NOW if your family is “on board” for the paleo challenge.  You need to approach this knowing either way how to plan family meals. STEP 3: Understand what “paleo” is.  Download the following attachments, read them, and stick them on your fridge as a resource. What is the PALEO diet      Encouraged Foods     Foods you Should Avoid    STEP 4: ...Read more

Skill:  L-sit 30s x 4 WOD 1:  “Grace” 30 Clean & Jerks for time (95lbs/135lbs) WOD 2:  “Annie” Double Unders/Sit-ups 50.40.30.20.10 …Read more