In the Books!


is in the books!

Clients made a list of goals to accomplish in a 8 week period – bodyfat/weight loss, running faster, lifting more weights, getting double-unders or pullups. Our coaches worked with the members of their team to keep their food clean and logged, help them meet their goals, give them extra wods outside of the gym and encourage them they can do what they think is impossible!

and they succeeded!

28 people started

25 people finished

68.7% bodyfat was lost (averaging out to about 140lbs)

Goals were met

Lives were changed!

Congratulations to Team Nikki

Her team of Bud, Lisa, Keri, Lauri and Allison wod the $800 prize

They lost 8.9% bodyfat, met 80% of their goals and improved an average of 14% on their wod time!


Tied for 1st Place

Mick Mulcock & Holly Hillis

Mick met 100% of his goals, lost 2.3% bodyfat, eat clean (no beer for 8 weeks!) and improved his wod time by 17%!

Holly met 75% of her goals, lost 5.2% bodyfat, ate clean and improved her wod time by 15%

 dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)

Shoulder internal/external rotation

50 n 50 ghd

Hand stand push ups for quality

Warm up deadlifts

Emom for 10 (scale as needed)

5  touch N go  deadlifts 275,155 flat back!!
12 air squats.

100 doubles for time.

MaD Mobi
Press ups
Hamstring up n over
Corner stretch

Leave a Reply

Your email address will not be published. Required fields are marked *

Notify me of followup comments via e-mail. You can also subscribe without commenting.