9/01/2017

A) MOFO 12
- Bench Press (85%x3)
- 8 Strict Pull ups

B) Waiters Walks
500ft HAP

C) Conditioning
AMRAP 15
-10 HSPU
- 20 Pistol Squats
- 30 Double Unders

8/31/2017

A) MOFO 12

- Deadlifts (3x85%)
- 16 DB Bicep Curls HAP

B) Goblet Carry
300m X HAP

C) Conditioning

AMRAP 3 x 5
- 10 Weighted Sit Ups (53/35)
- 100ft Frog Hops
- As many Power cleans as Possible in remaining time (135/95)
- Rest 2 min

*the AMRAP 3 will be done 5 times, with 2 min rest between each AMRAP

8/30/2017

A) MOFO 14
- OHS (3x85%)
- 10 Kroc Rows (HAP)

B) Bulgarian Split Squat
3x10 HAP each leg

C) Conditioning
3 RFT
- Run 300m
- 25 SDHP (95/65)
- 20 Wall balls

8/29/2017

A) MOFO 12
- Strict Press (3x85%)
- 10 Strict Ring Rows

B) Single Leg K-Bell Deadlifts
3x10 HAP

C) Conditioning
4 Rounds for time:
- 10 T2B
- 100ft Pinch grip plate carries (45/25)
- 10 Box Jump Overs
- 20 Russian Twists (53/35)

8/28/2017

A) MOFO 12
- Back Squat (3x80%)
- 12 Arnold presses

B) 2 handed DB OH lunges
200 ft HAP

C) Conditioning
AMRAP 8
- 8 C2B
- 16 Jump squats (hands must pass pull ups bar
- 24 EB thrusters

Sunday Funday
8/27/2017

"It's a Complex World"

AMRAP 30
-Partners alternate complex
- whole complex = 1 rep

Complex 1 (95/65) =
-3 snatch grip Deadlifts
-3 power snatches
- 3 OHS
*alternate complex for 10 reps total

Complex 2 (135/95) =
-3 clean Deadlifts
-3 power cleans
-3 front squats
*alternate complex for 10 reps total

After all reps of complex have been completed, run 300m with partner.
***complex must be performed unbroken for the rep to count.

8/26/2017

Partner WOD

For time:
- 10 C&J (185/135)
- 10 Box Jumps
 - 10 C&J (185/135)
- 20 Pull ups
- 10 C&J (185/135)
- 30 Burpees
- 10 C&J (185/135)
- 40 Lunges
- 10 C&J (185/135)
- 50 sit ups
- 10 C&J (185/135)
- 60 Double Unders
- 10 C&J (185/135)
- 70 air squats

8/25/2017

A) MOFO 12
- Bench Press (5x75%)
- :30 superman Hold

B) EMOM 6
- Handstand Holds (:30)

C) Conditioning:
EMOM 20
1. 5 renegade man makers (45/35)
2. 15 Ball Slams
3. Assault Bike Cal (12/10)
4. 12 K2E
5. :45 Bottom Squat Hold

8/24/2017

A) MOFO 12
- Deadlifts (5x75%)
- 8 Strict Dips

B) Weight Sit ups
3x20 HAP

C) Conditioning:
For Time:
- Run 1 Mile
- 50 Push Jerks (135/95)
- 40 OTB Burpees
- 30 Front Squats (135/95)
- 20 T2B
- 10 HSPU
*20 min time cap

8/23/2017

A) MOFO 14
- OHS 5x75%
- 8 Strict Chin Ups

B) Bulgarian Split Squats
3x 10 HAP

C) Conditioning
AMRAP 17
- 5 power cleans (155/105)
- 15 Wall Balls
- 25 American Swings (53/35)
- Run 300

8/22/2017

A) MOFO 12
- Strict Press (5×75%)
- 10 Strict ring rows

B) 200ft goblet lunges HAP

C) Conditioning
AMRAP 15
- 10 Box Jumps
- 3 Squat Snatches (165/115)
- 50 Double Unders
- 10 Burpees

8/21/2017

A) MOFO 12
- Back Squat (5×80%)
- 5-8 HSPU

B) Kroc Rows
3x10 HAP

C) Conditioning
10 RFT
- 10 pull ups
- 10 DB snatches (45/30)
- 10 Thrusters (95/65)

8/20/2017

Sunday Funday 

Partner WOD 

AMRAP 8

- 10 cal on assault bike

- Partner hold a plank 

*rest 2 min*

AMRAP 8

- 5 Power snatch (95/65)

- 5 OHS (95/65)

Alternate whole rounds 

*Rest 2 min*

AMRAP 8

- 10 Am swings (53/35)

- 10 air squats

- 5 Burpees

ABA style

*Rest 2 min*

AMRAP 8

- 10 v ups 

- 10 Thrusters (95/65)

Split work how you want

8/19/2017

Partner Workout

A) Power Clean + power Jerk
- 15 min to establish 1RM

B)
AMRAP 25
- 20 Wall Balls
- 5 power cleans (155/105)
- 10 Burpees
- 8 Kettle bell Snatch (53/35)
*while partner A is chipping away at AMRAP. partner B is running to the curb & back outside. Once partner B finishes run, switch.

8/18/2017

A) MOFO 14
- Bench Press (5x75%)
- DB bicep curls (20×HAP)

B) Accumulate 5 minutes of planking

C) Conditioning:
AMRAP 15
- 6 Ring dips
- 12 Box step ups (45/30)
- 18 SDHP (75/55)
- 100 ft bear crawl

8/17/2017

A) MOFO 12
- Deadlifts (5x70%)
- suitcase carries (x200ft HAP)

B) 3 RFT
- 50 air squats
- 40 Russian Twists (53/35)
- 30 lunges
- 20 HR push ups
- 10 pull ups

Finisher: 2 laps around the parking lot

Suitcase carries = single handed farmers carries

8/16/2017

A) MOFO 14
- OHS (70% x 5)
- 8 Strict Pull ups

B) Conditioning
AMRAP 10
- 5 T2B
- 10 Deadlifts (185/135)

*REST 2 MIN*

AMRAP 10
- 20 Double Unders
- 10 DB push jerks (45/35)

StayFit 8/15/17

Curious about what StayFit is?

StayFit is a class held daily at 6pm by either Coach Tara or Coach Brent. It goes for 1 hour, and includes a wide variety  of movements. The intensity is the same as our regular classes, but it doesn't include many of the barbell movements that many might find to be intimidating, so it ends up being mostly a sweat drenching cardio workout that's guaranteed to make you feel accomplished by the end.

Stop by at 6pm and try this workout coach Tara threw together for tonight!

COME JOIN REDEFINE FITNESS - FIRST WEEK FREE!

Come sign up for our FIRST EVER FUNDAMENTALS CLASS at Redefine Fitness!

You can choose from two different class schedules :

Option 1: Monday - Wednesday - Friday @ 6:30am

Option 2: Tuesday - Thursday @ 8pm and Saturday @ 9am

The Redefine Fitness Fundamentals Course is mandatory for the individual who wants to train in our group fitness classes. The course meets for 3 classes per week over 3 weeks. During the one-hour class you will, along with other beginners, be working closley with an experienced coach who will safely expose you to our movement curriculum in a small group setting. Movement techniques will be drilled as well as a progressive introduction to the intensity levels that are inherent in our group classes. Then each class will end with a workout involving the movements you were taught that class and previous classes.

Your first week of the Fundamentals Class is FREE. After that, it's $40 to add another 2 weeks.

https://www.facebook.com/events/261860074331999/?context=create&previousaction=create&ref=2&source=2&sid_create=2029483159&action_history=[%7B%22surface%22%3A%22create_dialog%22%2C%22mechanism%22%3A%22user_create_dialog%22%2C%22extra_data%22%3A[]%7D]&has_source=1

8/14/2017

A) EMOM 12
- Strict Press (70%×6)
- Bent over barbell row (same weight used for Strict Press)
*no rack

B) EMOM 10
- 10 American Swings (53/35)
- 5 Burpees

*rest 2 min*

EMOM 10
- 2 Bear complex (115/75)
- 5 box jumps (24/20)

Bear Complex: 1 power clean +1 Front Squat + 1 jerk + 1 back squat + 1 jerk

...in layman's terms, a squat clean thruster + Back Squat thruster.

StayFit 8/14/17

Monday - 8/14/2017

A) MOFO 12
- 6 Back Squats 80%
- Arnold Press 8xHAP

B) EMOM 20
- 5 Thrusters (155/105)
- 12/10 Calories Air Assault Bike/ Rower
- 12 Pull Ups
- 18 Ball Slams

C) Finisher
- 3-5 easy minutes on the bike, rower, or jogging laps around turf

Arnold Press Video URL:

 https://www.youtube.com/watch?v=X60-yTMOJfw

8/13/17
Sunday Funday!

A) AMRAP 20
-15 Squat Jumps
-15 Sit ups

*REST 3:00*

B) AMRAP 15
-5 Pull Ups
-5 Power Cleans (135/95)

*REST 2:00*

C) AMRAP 10
-10 Deadlifts (135/95)
-20 Double Unders

**Partners alternate all rounds. Teams of 2.

Saturday 8/12/17

Partner Workout
For Time:
5 Rounds...
-20 Squat Cleans (95/65)
-30 Box Jumps
-20 Burpees
-400m run

*Split the work with your partner however you'd like.

New Ownership!

A few words to the owners of Survival Fitness, from the owners of Redefine Fitness.

Survival Fitness has endured 7 years of successful operation. 7 years of welcoming new members, and changing their lives. 7 years of surviving in an area where gyms have struggled to make it 3 years. 7 years of parties. 7 years of grueling workouts. 7 years of friendships. 7 years worth of unforgettable memories for anyone who has ever been part of the special community that was nurtured in these walls. 7 years.

And it's not over...

Survival Fitness built something that can never be undone. They created an unbreakable community of individuals that will last a lifetime, and continue to grow.

You see, the community is what keeps this gym alive. The community is what allows places to survive and grow. And the community is what allowed Survival Fitness to morph into Redefine Fitness.

As you all know, in order for businesses to continue to grow with the community, sometimes changes are necessary in order to keep up.

Redefine Fitness is committed to growing upon everything that Survival Fitness has started.

So, without further adieu, I would like to present to everyone our new blog! Here you will be able to find the gym's workouts, and updates on any new happenings at Redefine Fitness. It will take a little time before Facebook allows us to change the name, so you can consider this our notice of our soft opening. We will be having a grand opening in the near future, and promise to keep everyone updated on that.

We look forward to working with everybody, and to continue the trend of saving lives.

Redefine Fitness would have never been possible without Survival Fitness. Thank you, and cheers to new adventures!