November 18, 2017

Nov 18th, 2017

Rounds of : 10 jumping squats, walking lunges, sprint, Hurdlers run followed by 2 sets of a shoulder exercise using plates/sandbags. As many rounds as possible […]
November 16, 2017

11/11/17

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep in a circle of: Single leg deadlift, sumo squat, walking lunges, bicep curls, bent over […]
September 17, 2017

Saturday Sept 16th 2017

RUN, Abs, and upper body. Ending with “Bring Sally up, bring Sally down” air squat session. (Flower by Moby)  
August 13, 2017

Chalk it Up!

Warm up: run down to the water, 20 jumping jacks and 20 squats.  Run back up to the pagoda. Part 1: 12 minute timed workout with […]
June 4, 2017

Fun with Toys

Two teams, one person starting at each station and not moving to next station until each person in the team has finished their station.   Sled […]
May 6, 2017

Squats, Squats, and more Squats

It was a bright, sunny and early morning in Washington today-a welcome change from the weeks of soggy workouts in the rain we’ve endured for months. […]
March 18, 2017

St. Paddy’s Rainbow Tabata

In true Washington fashion, we trained in the rain. Warm Up: 1 lap around pond. 50 jumping jacks, 50 squats, and 25 push ups Workout: RED: […]
March 11, 2017

Lucky 7s, Lucky Ladies

Warmup: Stretches 2 Laps around pond/garden Workout: 7 stations 7 reps each 7 rounds or AMRAP in 45 mins Stations: Agility Ladder – in in out […]
February 25, 2017

Muscle up, buttercup

We finally had a sunny morning here in the PNW and we took full advantage! Warmed up with jumping jacks and mountain climbers in Cadence. The […]
February 12, 2017

Sunrise Grit Run & Abs

Warm up in front of statue as everyone showed up. Buddy trail run (two or three to a group that stays together on the run) First […]
February 4, 2017

Tacoma Agility Drills

  Mai Tai came up with a great idea! Here it is…To kick off the Superbowl weekend, we took on agility drills, HIIT workouts and even […]
January 30, 2017

Spitfire Plyo

Warm Up Suicide drills (aka running lines) Plyometrics 60 seconds EACH and Rotate TEAM 1 Squat Calf Raises Jumping Jacks Push Up Jacks Standing Ab Twist […]