FiA Charleston

September 7, 2017

Coastal FIA Family

Costal FIA Family, Let us know if you are in need of anything during the evacuation and/or clean-up from this beast of a storm. Aiken has […]
August 26, 2017

Second Week Stations

FiA Hampton Roads has been official for 2 weeks and we couldn’t be more excited. With 12 PAX including an FNG and a 2.0, we were […]
February 2, 2017

Getting to the Core of it.

Warm-Up: 1 lap jog around the park 3 rounds above workout. – between round 1 and 2 -Frog hops to the end of the street and lunges […]
January 23, 2017

Stronger together

We started out with a warm up of Jump rope (30 s), Cross jacks (x30), Standing side crunch (x30),  Hip circles, and Windmill x 30.  Then moved […]
January 23, 2017

Jock Jams – Hoop it Up at Bayside!

Jock jams basketball workout: Warm up: Arm circles Toe touches Arm swings Butt kicks REPEAT Suicides:  In 2s in 2 teams (relay). While waiting, have to […]
January 9, 2017

Braving the cold

Warm up with stretches and monkey humpers followed by cardio and leg circuit 20 lunges alternating legs, 15 squat jumps, 45 s wall sit, 20 lateral […]
December 14, 2016

Escalating AMRAPs before race day

Tomorrow is the Reindeer Run, so we focused on Arms and Abs this morning, with Hand Weights. The Thang: Escalating AMRAPs (with weights) Round 1 (1 […]
December 14, 2016

High Tide at RIPTIDE with HIIT

Warm UP: Run to pier and back (0.5 miles) HIIT: 20 sec of each (no rest between): Jumping jacks-> Lunges-> Jumping Lunches -> Jumping Jacks ->Plank […]
December 4, 2016

Circuit at Bayside

45 Minute Circuit Workout-Complete each set as many times as you can in 15 minutes. Take a 1 minute break and move to the next set. […]
October 31, 2016

Halloween Candy-Crusher

With all the Halloween festivities, perhaps you have been eating a little more candy than usual? I’ve read that the average American will  consume 3.4 pounds […]
October 26, 2016

Leg Day at Double Oak

Warm- up: (Borrowed from Down Under who borrowed from Shaun T’s Insanity): 20 sec of each and repeat x3, each time faster (jumping jacks, butt kickers, […]
October 12, 2016

Hurricane Cleanup with some Tabatas and Abs

Double Oak in Belle Hall had 9 PAX, including 3 FNG, come out Tuesday night after a long break due to Hurricane Matthew. We warmed up […]