We are very committed to your fitness and want to help you avoid what happens to millions of Americans…gaining weight over the holidays. 

It is with great pleasure that we give you the 2016 Holiday resource guide. This is possibly the best gift you will receive this season, read it, TAKE ACTION and start 2017 feeling healthier than ever!

Get your free download here

This guide will help you navigate what are the unhealthiest weeks of the year and will guide you to your own personalized plan. Whether its issues with training, nutrition, commitment or what workouts you can do while traveling. We have also added some bonuses!!!


WOD 120616

What song motivates you when you are exercising?

Body Weight Challenge Day 20 - 40 Burpees

Dynamic Linear Warm-up

Walking Knee Hugs
High Knees
Butt Kicks
Side Shuffle l/r
Shuffle Squat l/r
Lateral Plank walk l/r
One leg toe touch – step


Four sets of:
Deadlift x 5 reps
Rest 20 seconds
Tall Box Jumps x 10 reps
Rest 1 minute

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
155/105 lbs Power Cleans x 10 reps
Chest to Bar Pull-Ups x 10 reps
Burpees x 10 reps

Cash Out

40 Burpees, then foam roll posterior chain

Out of Town WOD

15 min AMRAP

10 Burpees
10 Hand Release Push Ups
10 Box Jumps


CrossFit Journal: The Performance-Based Lifestyle Resource