December 4, 2018

what was I thinking!!!

The day before Thanksgiving… Warm up… 5 Burpees Jumping jacks High knees Arm circles (all 30 seconds each) Run to front side of Winthrop near the […]
December 3, 2018


Ten strong this morning for our Monday workout.   This is what went down in the thrill! WARM UP:        lumber jack/farmer tag WORKOUT:    […]
November 30, 2018

FIA Fails to Freeze by Fleeing Fleet Feet

Warm-up In Cadence jumping jacks x 20 Imperial walkers x 20 push-ups x 10 Mtn Climber x 10 Low Slow Squat x 10 Indian run to […]
November 30, 2018

I think I have abs, they are just hidden by my love of food…

What an amazing morning!  At 51 degrees, it truly felt AWESOME!  We had 6 fabulous ladies show up for weights! Here is what went down: Warm […]
November 26, 2018

I’m sorry, did you just say suicides or extra fries?

Warm up: 20 Butt kicks 20 high knees 20 hillbilly walkers 20 walking tin soldiers 10 Hip openers Roll ankles Workout: -Suicide run for 5 minutes. […]
November 26, 2018

Giving Back

FiA is a community of women whose mission is to make each other stronger in all areas of our lives.  We do this by focusing on […]
November 22, 2018

I don’t even like banana pudding! Thanksgiving Day workout

Warm up was 1 lap around Fountain Park 100 series 1 min-Legs up, shoulders off the ground, arms by your side and pulse with an inhale […]
November 19, 2018

Cardio weight burn

Warm-up: Jog the parking lot 40 butt kicks 30 high knees 20 raise the roofs 20 woot woots Workout: -10 Wo-man makers: 1 burpee with a […]
November 19, 2018

Why am I so late!?

1 warm up lap At each 100m, do an exercise for 3 minutes- 1 minute on, with a 15 second rest Exercise 1: mountain climbers Exercise […]
November 15, 2018

FiA joins F3 for the Holidays <3

The decision has been made to join the F3 guys for a Christmas Party at the Historic White Home right here in Rock Hill!  I personally […]
November 14, 2018


Happy Wednesday Fia Friends! We have made it to the middle of the week.  Today was a tough cardio day but as usual these girls kicked […]
November 12, 2018

Grrrr!!!! Get your paws up this Monday!!!

Warm up (10 fast and slow high knees, hip circles and rotations, overhead presses) Run to picnic tables at scholars walk 20 x Forward Arm Circles, […]