Intermediate Strength: Pause front squat – 7 x 3 @ 80% *Pause for two seconds in the bottom ME / Metcon: Complete the following exercises for the prescribed distances with a sandbag: Lunge – 25 meters Overhead carry – 50 meters Sprint – 50 meters Broad jump – 25 meters Zercher... READ MORE

Intermediate Strength: Snatch complex – 5 x 2 2 Snatch to bottom hold 2 Snatch balance 2 High hang snatch Muscular Endurance: 4 Rounds – Supinated pull-up hold x 15 seconds Handstand hold x 30 seconds Plank hold x 1 minute Metabolic Conditioning: Complete the following for time –... READ MORE

Intermediate Strength: Floor press – 1 Rep max Muscular Endurance: EMOM – Odds: 6 Thruster Evens: 8 Supinated barbell row *Try to increase 5# from 10/20 Metabolic Conditioning: 7/6/5/4/3 with a kettlebell – Goblet squats Figure eights / side Chops / side One arm swings / side... READ MORE

    Intermediate Strength: Romanian deadlift – Find a 4RM (four rep max) Then, 6 x 4 @ 90% of 4RM ME / Metcon: Team workout – Complete as many rounds as possible in 30 minutes. Station one: 5 Pullups 10 Box jump Station two: 5 Dumbbell ground to overhead 10 Burpees... READ MORE

We ROCKED the Whole30!  Collectively, Dew It Fitness lost over 100 pounds, but more importantly, we replaced previous bad eating habits with a healthy attitude towards food, increased our daily energy, slept way better at night, and have gained life-long healthy habits that have... READ MORE

Intermediate Strength: Squat Clean – 6 x 4 @ 70-75% Muscular Endurance: 3 Rounds – 240 ft Farmer carry (4 room lengths) 8 Hollow body rocks 10 Diamond push-ups *Use the same weight or greater than your farmer carry on 10/25. Rest as needed during the carries. Metabolic... READ MORE

Intermediate Strength: Back squat – 4 x 8 @ 60-65% Muscular Endurance: 3 Rounds – 10 sec Pullup hold 25 sec Handstand hold 10 Dips (neutral grip) Metabolic Conditioning: 12 Min AMRAP – 16 Deadlifts 10 Lunges 4 Rows Beginner Strength: Back squat – 4 x 8 @ 60-65% Muscular... READ MORE

Intermediate Strength: Strict press – 5 x 5 @ 65 – 70% Muscular Endurance: 21-15-9 – Power clean Bar facing burpee Metabolic Conditioning: 4 Rounds – 15 Wall balls 15 Kettlebell swings 15 Toe touches Beginner Strength: Strict press – 5 x 5 @ 65 – 70% Muscular... READ MORE

Intermediate Strength: Barbell snatch – 5 x 5 @ 70 – 75% ME / Metcon: 20 – 16 – 12 for time of – Step up Push-up Grasshopper Core: 4 Rounds – 10 Good mornings 8 Barbell rollouts Beginner Strength: Dumbell snatch – 5 x 5 ME / Metcon: 20 – 16 – 12 for... READ MORE

Intermediate Strength: One arm row – 6 x 4 @ 45% of barbell row 1RM Muscular Endurance: 4 Rounds – 6-8 Supinated pull-ups @ 2111 6-8 Front squats @ 3111 10 V-ups @ 2111 Metcon: Athletes will rotate through the following exercises twice for 30 seconds each – Hip toss Alternating... READ MORE