Core & Cardio Tuesday

Turn It Up Tuesday - Workout Anywhere of The Day

Get ready to sweat! Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Conditioning (20-30 min or more. Make the most of the weather.): Finisher Circuit!   Run, bike, hike, swim or row for at least 20 minutes. You’re worth it! 3) Four Core (4 min): Four Minute Total Core…

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Murph Memorial Day Workout

CrossFit From Home Workout

Good Morning Team! If you’re up for a big fitness challenge, and interested in taking on the official Memorial Day Workout, then this is for you. It’s called Murph, and it’s in honor of Lt. Michael Murphy (the Navy Seal from Lone Survivor). Let’s warm-up with our favorite dynamic warm-up, and proceed with Murph. There’s…

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Fit Friday Challenge

Fit Friday - Workout Anywhere of The Day

Fit Friday is here, and today’s workout is the ultimate way to mark Fit Friday √. Read the details below to get started. Workout Details: 1) Warm Up (5-10 min):  >>> Dynamic Warm Up <<< 2) Strength Phase (30 Seconds ON, 30 Seconds OFF light to moderate weight):  Squats Monster Walks Bird Feeders or Hamstring Curls 3) Metabolic Circuit (12…

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Marty’s Thursday Partner Workout

Throwback Thursday - Workout Anywhere

Hi Marty, The strength portion is optional, since you’ll be in a group. For the rest, partner up and make one group of three. Alternatives to burpees are Mt. Climbers or high knees. Feel free to text me if there are any questions. Also, you guys should take a group selfie to celebrate finishing the…

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Workout Anywhere Wednesday Revamp

Workout Anywhere Wednesday

Workout Anywhere Wednesday is back! Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (15 min): Push-Up & Pull-Up (or Australian Pull-Up) Test (record these numbers for future reference) Max Pull-Ups in 3 Minutes Max Push-Ups in 3 Minutes 3) Metabolic Circuit: Complete all reps…

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Tuesday Turned Up Workout

Turn It Up Tuesday - Workout Anywhere of The Day

Get ready to sweat! Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Metabolic Circuit (20-30 min (or more)):  See how many times you can make it through >>> Man Cardio <<< 3) Four Core (4 min): Four Minute Total Core 4) Stretch & Cool Down (4 min): Use…

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Motivated Monday

Monday Workout Anywhere of The Day Lesson-O

Good Monday Morning Team! Workout Details: 1) Dynamic Warm Up 2) Strength Circuit: 3×8 Squats (challenge yourself with a new weight) Monster Walks Exercise Ball Hamstring Curls 3) Complete As Many Rounds As Possible in 16 Min (x12 Reps For All): Wall Balls Box Jumps Renegade Rows Walking Lunges Push-Ups Part B (Post Circuit Above)…

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New Fit Friday Challenge

Fit Friday - Workout Anywhere of The Day

  Time to finish this week off strong! Workout Details: 1) Warm Up (5-10 min): >>> Dynamic Warm Up <<< 2) Strength Phase (OFF) 3) 50 Rep Chipper Challenge: Plate Push x 5 Pull-Ups or Australian Pull-Ups Wall-Balls Slam Balls Push-Ups Walking Lunges Your score is how many rounds completed in the chosen time. 4) Four Core (4…

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Rest or Repeat Day

Throwback Thursday - Workout Anywhere

Great job this week! Today is up to you. If you’re feeling overly sore, take a rest day. Or, repeat Tuesday’s workout. Keep up the great work! 👍🏻

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Marty’s Workout Anywhere Wednesday

Workout Anywhere Wednesday

Hi Marty, Good Workout Anywhere Wednesday! Workout Details: 1) Warm Up (5-10 min): >>> Dynamic Warm Up <<< 2) Strength Phase (15 min):  3×10 Bench Press or Dumbbell Chest Press (heavier than last week) Australian Pull-Ups (Pause for 5 seconds at the very last rep) Band Pull-Aparts Part B: After three rounds of the above Bicep Curls…

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Turn It Up Tuesday Returns

Turn It Up Tuesday - Workout Anywhere of The Day

Get ready to sweat! Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Metabolic Circuit (20-30 min (or more)): Finisher Circuit! Buy In (before circuit) with a 1/2 mile jog (feeling advanced, go for a mile) Then, 4 circuits for time (your time is your score) 2 flights…

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Motivated Monday

Monday Workout Anywhere of The Day Lesson-O

Good Morning, Your favorite workouts are back! But first… Step 1) Warm-Up Dynamic Warm-UP Step 2) Strength (OFF) Step 3) Circuit Perform one twice, or do both 8 Minute Meltdowns: 8 Minute Meltdown 8 Minute Meltdown 2 Step 4) Four Core Great job today! Stay tuned for tomorrow’s lesson!

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Fit Friday For Marty M

Fit Friday - Workout Anywhere of The Day

Hi Marty! Let’s finish this week strong! You got this! Don’t forget to post in the group too. 🙂 Step 1) Warm-Up Warm-up to a sweat, or apply our famous Dynamic Warm-UP. Step 2) Strength Perform 3 sets of 6 reps of the following (use a heavier weight): Sit to Hop (aka modified pistol) Reverse…

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Rest or Repeat Tuesday 

Throwback Thursday - Workout Anywhere

Great job this week! Today is up to you. If you’re feeling overly sore, take a rest day. Or, repeat Tuesday’s workout. Keep up the great work! 👍🏻

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Workout Anywhere Wednesday

Workout Anywhere Wednesday

Good Workout Anywhere Wednesday! It’s Workout Anywhere Wednesday and today’s a solid upper body strength, circuit and core training session. Workout Details: 1) Warm Up (5-10 min):  >>> Dynamic Warm Up <<< 2) Strength Phase (15 min): 3 rounds of 30 seconds ON & 30 seconds OFF Push-Ups Australian Pull-Ups (one static (pause for as long as you can…

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Turn It Up Tuesday Returns

Turn It Up Tuesday - Workout Anywhere of The Day

Repeat of last Tuesday. Get ready to sweat! Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Metabolic Circuit (20-30 min (or more)): Finisher Circuit! Buy In (before circuit) with a 1/2 mile jog (feeling advanced, go for a mile) Then, 4 circuits for time (your time is…

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Marty’s Monday Workout

Monday Workout Anywhere of The Day Lesson-O

Good Monday Morning Marty Workout Details: 1) Warm Up (5-10 min): Dynamic Warm Up 2) Strength Phase (15 min):  Goblet Squats (4×8) Monster Walks (4×8) Exercise Ball Hamstring Curls (4×8) 3) Metabolic Circuit ( 16 Min AMRAP):  Complete as many rounds as possible of the following in 16 minutes: 5 Push-Ups 10 Australian Pull-Ups 15 Squats 20 Toe Touch Crunches 400 M Run…

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Marty’s Fit Friday

Fit Friday - Workout Anywhere of The Day

Put your game face on Marty! This is another GREAT way to finish this week off! Workout Details: 1) Warm Up (5-10 min):  >>> Dynamic Warm Up <<< 2) Strength Phase (3 rounds of 30 seconds on, 30 seconds off):  Squats Reverse Flys Lunges Band Pull-Aparts 3) Metabolic Circuit (20 min time cap):  See if you…

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R & R

Throwback Thursday - Workout Anywhere

You’ve earned it! If you’ve missed a lesson this week, make-up either Monday’s or yesterday’s lesson. If you’ve been consistent with the program, take a rest day. You’re worth it. Keep up the great work team! Coach

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Workout Anywhere Wednesday

Workout Anywhere Wednesday

Good Workout Anywhere Wednesday! Today’s a solid upper body and metabolic circuit. Let’s go team! Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (15 min): 3 Rounds of 30 Seconds On, 30 Seconds Off (light weight) DB Chest Press Australian Pull-Ups Band Pull-Aparts 3)…

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