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Workout Tip Of The Week – Pistol Squat Technique

Pistol Squat

-Author Dan Sullivan Pistol squats are one of the toughest functional fitness exercises to do well, combining single-leg strength, mobility and a full range of motion in your ankles. Whether you are totally new to learning pistol squats, or you… Read more »

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107th Bro Session

21-15-9: Deadlift (225#/155#) Wall Ball (20#/14#) Pull-ups 3 Rounds: 15 Bar Facing Burpees 15 Shoulder to Overhead (135#/95#) 4 Rounds: 40 Air Squats 4 Rope Climbs *Rest 5 minutes between workouts WOD DATE AND TIME: SATURDAY MAY 13TH AT 1PM

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Workout Tip Of The Week – Helpful Sleep Tips

Better Sleep

Author Dan Sullivan 1 Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night…. Read more »

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Nutrition Tip Of The Week – Sweet Potato Soup

Sweet Potato Soup

Servings: 6 Cook Time: 7 hours Ingredients • 2 lbs Sweet potatoes (peeled and roughly chopped) • 2 cups Chicken stock • 1 tbsp Ground cinnamon • 1 tbsp Ground nutmeg • 1 tsp Ground ginger • 1/2 cup Coconut… Read more »

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106th Bro Session

As a 2 Person Team For time: 2 Mile Run 60 Snatches 115#/80# 2 Mile Run 60 Clean and Jerks 115#/80# 2 Mile Run 90 Squat Cleans and 90 Dips 115#/80# *Elements can be broken up anyway teammates would like… Read more »

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Workout Tip Of The Week – CrossFit Is For Everyone

CrossFit Is For Everyone

-Author Dan Sullivan By its very definition CrossFit is meant to be broad general and inclusive. However, there is a very good chance that if you have seen or heard of CrossFit then you are intimidated by it. Reebok commercials… Read more »

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105th Bro Session

75 min. AMRAP: • 10x Dead Hang pull up • 20x Push up • 30x Walking lunge • 400m Run WOD DATE AND TIME: THIS BRO SESSION CAN BE DONE DURING ANY REGULAR CLASS TIMES ON SATURDAY (4/29) OR SUNDAY… Read more »

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Workout Tip Of The Week – Squats For PR’s

Squats For PR's

-Author Dan Sullivan Is your squat where you want it? Have you plateaued? Chances just some small adjustments to your training can help you break through your stagnation and hit some new PRs. Check out these 5 tips and get… Read more »

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Nutrition Tip Of The Week – Stuffed Peppers

stuffed-green-peppers

10 oz lean ground beef S&P, other seasonings as you like 1 Tbsp EVOO 4 Green peppers – as big as you can find 3 Cups cooked brown rice 1 Cup mild chunky veggies-only salsa 1/2 Cup shredded 2% cheese*… Read more »

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Workout Tip Of The Week – No Pain No Gain?

No Pain No Gain?

-Author Dan Sullivan We’ve all heard it before: “No pain, no gain!” What does that even mean, anyway? Do I actually have to hurt myself if I want to see results in the gym? Um, no thank you! Growing up… Read more »

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