October 13, 2017

‘Nothing Pumps Me Up Like Trolls! 🎆

Intro: Thank you all for joining for rounds of movie-themed soundtrack sets of full body circuits separated by planks and wallsits. Thank you to Union girls […]
October 11, 2017

Vixens Den BB Lake Murray

Four stations x2  (W = with weights) Station 1: 15 burps, 15 R & L Ab Bicycle, 15 R/L Side Lunge Shoulder Raise Hop(W), 15 Overhead […]
October 11, 2017

Battle ropes and bootcamp

Battle rope rounds mixed with bootcamp exercise 40 seconds of work, 20 seconds of rest Round one: Battle ropes, squats or jump squats, lunges or jump […]
October 11, 2017


6 rounds of 4 minute Tabata workout (8 repetitions of 20 seconds all out, 10 seconds rest) 1st round: jump squats 2nd round: push ups 3rd […]
October 11, 2017

Restorative Yoga

We had 4 lovely ladies in the Wolf Den today to try some yoga style strength training. Warm Up: Stretch what you need, move around and […]
October 11, 2017

Snatch it Like You Mean it

17 PAX showed up this morning for another hot, humid and incredibly muggy workout. As promised, no burpees. I had to come up with a workout […]
October 9, 2017

Columbus Day Cheesy Workout

11 PAX (9 bootcamp + 2 runners) came out to Vixens Den for a Columbus Day inspired workout. Columbus made 4 trips across the Atlantic. He […]
October 9, 2017

That was sweat, not a hot flash….

SO we tried some new moves today in the 500% humidity.  Planned for rain, so we did a bootcamp style workout that included cardio. Warm up […]
October 9, 2017

80% Humidity, 100% Burpee Suckfest

Originally the title of this workout was two steps forward, one step back ala Paula Abdul, however after actually completing it this workout deserved a name […]
October 8, 2017

Burn shoulders, burn!

It was a beautiful, cool morning with a full moon to be at #creek for boot camp. We started with a nice workout: 10 IC JJ […]
October 6, 2017

Kickboxing Remix

Kickboxing Remix Warm-up: 10 shoulder rolls forward and back 10 large arm circles forward while marching 10 large arm circles backward while opening hips 10 each […]
October 6, 2017

We got this Monday!

11 PAX came out for a fun all week in one experience! Pinterest had a 10-week workout that had exercises by the day of the week. […]