Workout 1
Back Squat 5-5-5 @ 80-85% 1Rep Max (Use 2 Spotters!)

Workout 2
Heavy Kettlebell Cleans
Do a max unbroken set with dominant hand, then immediately do the same number with the non-dominant hand, even if not unbroken. Rest 1 Minute, Go again. Rest 1 Minute, Go again.

Workout 3
Row 6 Rounds of 20 seconds on 20 seconds off for max total meters

Our Workouts Today Are At 6am, 7am, Noon, 5:30pm, 6:30pm

Check Out Our Radiant Running Seminar April 6th & 13th!

How Light Affects Our Sleep
(From Mark’s Daily Apple)

Most people are at least cursorily familiar with the concept of the circadian rhythm. For those who aren’t, the circadian rhythm refers to our internal, approximately 24-hour cycle of biochemical, physiological, and behavioral processes. Every living thing, from fungus to bacteria to plant to animal, has a circadian rhythm. External cues called zeitgebers (what a great word, huh?) help synchronize or alter our rhythms; they include temperature, nutrition, meal timing, social interactions pharmacological interventions (medicines, drugs), and, most prominently, the light/dark cycle of the earth.

Yes, light, or the lack thereof, plays an enormous role CONTINUE READING

20 Seconds work, 20 seconds rest, alternating.
8 Rounds total, rotating thru each movement of:

Pull-Ups
KB Swing (53#/36# American)
Double Unders
Push-Ups
Ab-mat Sit-up

Track total reps

Our Workouts Today Are At 6am, 7am, 5:30pm, 6:30pm

Check Out Our Radiant Running Seminar April 6th & 13th!

Fight Gone Bad

3 Rounds for total reps/calories

In each round, 1 minute each of:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20″ box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

No rest while transitioning from movement to movement.  1 minute rest between rounds.

Our Workouts Today Are At 6am, 7am, noon, 5:30pm, 6:30pm

5 Rounds For Time
12 #95 Hang Clean to Press
20 Pull-Ups

Our Workouts Today Are At noon & 5:30pm

Check Out Our Radiant Running Seminar April 6th & 13th!

Deck Of Cards…In this workout, we will have a full deck of cards with 2 jokers the face cards removed. Each team of 2 people will go through the deck individually for time doing the number of reps for each card pulled. Each suit will represent a different exercise. Before the workout, everyone will write down an exercise and put it in the hat. The first 4 different exercises pulled will be what we do. Each Joker is a 400m run!

Our Workouts Today Are At 9:30am

Check Out Our Radiant Running Seminar April 6th & 13th!

What Is CrossFit?