Browsing category:

Workout


NCX programming chart HERE Monday! WARM-UP AMRAP x 7 MINUTES 30 Mountain Climbers 8 Alt. Groiners w/ Thoracic Twist 8 Alt. Box Step-Ups* 8 KB Deadlifts** 8 Air Squats*** *At 3:30 switch to Box Jumps. **At 3:30 switch to Russian KB Swings. ***At 3:30 switch to KB Goblet Squats. STRENGTH ON A 20:00 RUNNING CLOCK…[…]

Read More

NCX weekly programming chart HERE  NCGo at home wods HERE  Monday WARM-UP AMRAP x 7 MINUTES 10/8 Cal Row 10 Tall Plank Shoulder Taps* 7/7 SA DB Bent Over Row 5 Lunge-Lunge-Squats** *At 3:30 change to Piked Shoulder Taps. **DB Held in Goblet Position optional. STRENGTH Back Squat 3×5 @ 65% Week 11 of 12[…]

Read More

We’re 100% NCX now baby. Here we go barbells!!!! Stay tuned for #infiltratewithlove June 27th to celebrate PRIDE! Weekly programming chart HERE Monday STRENGTH 3 SETS* 12 DB Front Raises (Athlete Choice) 12 DB Lateral Raises 12 DB Reverse Flyes -Rest 1:30 b/t Sets- *Sets are meant to be light and unbroken. Break as needed[…]

Read More

Mobility NCGo with follow along vids NCX with lesson plans and stimulus Here’s the email!    AAAAAAND back by popular demand, Coach Shannon will take us through mobility for low back pain on June 19th. Email/text/DM to reserve, spots are limited.   Sunday with Jenn! Part A Every 5 Min for 3 Rounds 10 Push[…]

Read More

Hi Friends, Every Friday I start an email that I label (to myself) ‘Bright Spots Friday’. And in the facebook group I start a thread as well. It’s a practice that I picked up over the last couple years from a mentor of mine in the gym and fitness space. Its purpose is to cultivate[…]

Read More

POST MURPH! How do you feel?? We’re transitioning to NCX programming for the 9:30 and 5:30 groups as well as the 4:15. Our early risers will continue with NCGo at 6am. The teens will continue with their own strength programming in combination with NCX.  NCGo NCX Mobility Sunday: Part A 8 Minute Push Up Ladder[…]

Read More

VashonStrong Spring Tees and Tanks Get em’ while they’re hot! This is the Pre-order form for some spring Tees and Tanks. We will order a few extra in the popular sizes but the best strategy will be to put your size and quantity requests down in advance. For each order we change up the colors[…]

Read More

MOBILITY  Follow along workouts for at home wodsters: NCGO  NCX Functional cross-training MONDAY: DAILY-5 WARM-UP 1:00 Cardio Choice into… AMRAP x 4 MINUTES 10 DB Deadlift :30 Plank :30 Cardio Choice (No Measure) FULL-BODY STRENGTH EMOM x 6 MINUTES MIN 1 – :50 Slow Alt. DB Floor Press MIN 2 – :50 Slow Plank to[…]

Read More

Weekly wods n stuff! Follow along workouts and programming charts this way… Mobility NCGo NCX NCMetCon?? Here’s a lil bonus peek at what a metabolic conditioning biased program would look like for anyone who’s curious. Sunday Bootcamp?!?!?! Part A Partner 1 – 1 MIn Cardio Partner 2 – Static Hold DB Front Rack DB OH[…]

Read More

NCGo NCMobility NCX If you’re working out solo or at home, remember to watch the demo vids for that bonus technique coaching. The great thing about training with complex movements is that it broadens your skill base and toolkit BUT only if you do it right. That’s what we’re here to ensure. Feel free to[…]

Read More