If you Drive, Eventually You’ll Get A Flat……SO WHAT… Fix It   8 Exercises / 6 Rounds / 35 Mins What you need: Ladder Tire   The Motion(s): In-In / Out-Out – There and Back Ickey Shuffle – There and Back Forward left/ Forward Right – There and Back Side Up/ Side Down – There […]

6pm  – And it felt like the sun was just clocking in on this blistering Late-July evening, the crowd began to swell, a few thousand gathered for an annual charity run at Long Islands Jones Beach. 5K (or 3.2 miles) was the task at foot (Hah! Get it, Ya Get it). It’s one of those […]

Who Said Sweating your Assets was a Bad Thing?     5 Exercises / 5 Rounds / 50 Mins What you need: Kettlebell Timer   The Motion(s): 60 Seconds of Work -60 Seconds of Rest Full Body Kettle Step-Back Complex (Right) Kettle Alternating Row/Snatch/Squat Full Body Kettle Step-Back Complex (Left) Kettle Swing Dead-lift Complex Alternating […]

“Are they Bigger than Us?” “Yes” “Are they Stronger than Us?” “You bet Ya” “Are they Tougher?” “I dont know, they’re pretty tough, We’re pretty tough….It’s Close” “But….Will they work harder than us”? “That’s up to you, and that’s what matters” “We’ve go sixty minutes, that’s it. A lot is going to happen, momentum can […]

  Thankfully Bosu Balls are legal in all 50 states, So no need to think twice about trying this Core and Stability Circuit Challenge…    6 Exercises / 5 Rounds / 30 Mins What you need: Bosu Ball Timer   The Motion(s): 45 Seconds of Work -15 Seconds of Rest Alternating Bosu Push-up Bosu Burpee […]

  What a day it was, a cool 92° on a moist July evening. With every step another drop of that homemade, custom, salty water traveled down the side of my cheek to its final destination, the New York City pavement. I would have wiped it off but my hands were busy at the moment, […]

A real Balance and Mobility tester here. Keep the kettle weight light, Engage the Core and embrace the tips, turns and falls.  Balance is Important but… Re-Balance is the name of the Game…. 6 Exercises / 4 Rounds / 35-40 Mins What you need: Kettlebell (8-16Kg)   The Motion(s): Kettlebell Rows – 50 Reps Kettle […]

This past week I went somewhere I haven’t been in a while, some call it Americas favorite pastime, I call it a game of catch. My lacrosse bias is clearly not shy, but I have to admit it was pretty cool going to the Ol’ ballgame, not necessarily because of the game itself but more […]

This may be the ONLY way to get out of a “Glass Case of Emotion”   5 Exercises / 4 Rounds / 35 Mins What you need: Plyo Box Timer   The Motion(s): 60 Seconds of Work -30 Seconds of Rest Around the World High Knees Decline Alternating Push-Ups Knees-to-Box Burpee Complex Incline Push-Up Side […]

Remember sitting high, eye level with that magical spoon of mushy goodness, hearing “Chooo Chooo…Open up, Here comes the Train”. Remember embracing the journey with unmeasurable content or sealing those lips in pure horrid. I don’t, but I can guarantee it happened, so many times in fact, that it’s probably better off that I forgot.  […]

Grab your Plate (or Plates) and Get Serving 5 Exercises / 4 Rounds / 30 Mins What you need: Plates (25lb – 45lb) Friendly Attitude …..Because we Pride ourselves on Customer Service The Motion(s): Plate Overhead Squat– 10 Reps Dynamic Reverse Lunge/ Glute Extension (Left) – 10 Reps Spider Man – Plate Mountain Climbers – […]

It was wet, air heavy, mist pronounced, as if it were a distinguished guest upon opening the truck doors. That first deep breath was only a warmup for what was to come. A jacket, Hah! Not gonna need it where we’re going. The hollow ding of metal-on-metal led our eyes to the flag perched high, […]

Grab your partner and Doe-See-Doe….In this case they happen to be a Barbell and KettleBell……. Side-note they’re both better dancers than me 😢😢😢 5 Exercises / 4 Rounds / 40 Mins What you need: Barbell w/Plates Kettlebell Folk Music The Motion(s): Kettle Complex – One Per Side Deadlift Clean Clean & Press Snatch Swing/Snatch Inside […]

What are you thinking about right now? Wondering if this read is going to be a load of garbage, or an invigorating nine minutes that change your views of the next 50 years? I bet your not thinking about breathing, hearing, or digesting that apple you just ate (I’m giving you the benefit of the […]

No Easy Ones Here- Hip Hop Anonymous on up for this Core Focused Circuit – LETS GOO 5 Exercises / 6 Rounds / 30 Mins What you need: Medicine Ball 18′ Box Timer App The Motion(s):  45 Seconds of Work -15 Seconds of Rest Frog Hop / Push-Up Slams Sit-Up / Knee Hand-Off Box Jump […]