**Todays workout has overhead squats. you DO NOT have to do overhead squats. sub out with front squats if you want. Mobility Prep and Activation:30/:30 Active Pigeon Stretch:30 Bootstrap Squat + Block and Twist10 Alternating Cossack Squats (5sec Pause):30/:30 Active Scorpion StretchGeneral Prep:2 Sets::30 Jump Rope5 Tall Muscle Snatch5 Overhead Squats2x (1 Wall Walk +...Read More

Tuesdays workout is below after the weekly preview. If you’re wondering how PRVN names these workouts they go with a theme for the week. This weeks theme is PrinceTuesday – “Raspberry Beret” + Core FocusLong aerobic test with midline interferenceTTB volume and DB step-overs add midline/grip fatigueWednesday – Back Squat + “Kiss” AMRAPSquat strength progression...Read More

ONE WOKROUT TODAY AT 9am. Show up everyone. We have room. Do this one solo, do it as a partner workout (both do the run)Do all the rounds, do a few rounds. Just show upOn June 30, 2013, 19 members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire...Read More

Closed on Sunday Open Monday for one class only at 9amHot Shots 19 is Mondays workoutRead More

8am35 Minutes Amrap- teams of 3Switching as needed. See if you can get through a round and start over100 Cal Row80 Burpees100 Cal ski80 box step overs with one DB (your choice of weight, 20 inch box100 Cal Bike80 DB snatches 9amWarm-Up3 Sets for Quality1:00 Cardio Choice:30/:30 Standing Calf Stretch10 Russian Kettlebell Swings:20/:20 Single-Leg Hip...Read More

Mobility Prep and Activation:30/:30 Active Pigeon Stretch:30/:30 Quadruped Adductor Rock Backs:30 Behind the Neck Elbow Punch Throughs General Movement Prep2 Sets: For Quality8/8 Single-Leg Glute Bridge March8 Goblet Squats (light KB or DB)8/8 Reverse Lunges (bodyweight):15 Hollow HoldSpecific Front Squat Prep and BuildEmpty Barbell: 5 Front Squats (focus on high elbows and upright torso)3 Reps...Read More

Mobility Prep and Activation:30/:30 World’s Greatest Stretch5/5 Open Book Thoracic Rotations:30 Alternating Scorpions:20 Wrist Circles (each direction)General Movement Prep2 Sets: For Quality6/6 Half-Kneeling Windmills (light KB or DB or bodyweight)6/6 Single-Arm Overhead Lunges6 Box Jumps Specific Turkish Get-Up Prep and BuildBodyweight Turkish Get-Up (1 per side) focusing on smooth transitionsLight DB or KB: 1 per...Read More

Mobility Prep and Activation:30/:30 Active Pigeon Stretch:30/:30 Couch Stretch:15/:15 Quadruped Spinal CARS:30 Glute Bridge Iso HoldGeneral Movement Prep2 Sets: For Quality8/8 Single-Leg Romanian Deadlift (light DB/KB or bodyweight)6 Inchworm Push-Ups8/8 Dual Dumbbell Deadlifts (light)10 Hollow RocksSpecific Deadlift Prep and BuildEmpty Barbell: 5 RDL + 5 Deadlifts (Mid-Shin) Build to 55–60% Deadlift load for workout in...Read More

Mobility + Activation:30/:30 Active Pigeon Stretch:30/:30 Samson Lunge:15/:15 PVC Front Rack Mobility:30/:30 Band-Assisted Lat Stretch General Movement Prep2 Sets: For Quality10 Air Squats8 Push-Ups6 Bradford Press with Lockout + 4 Push Press6 Kipping Swings or Ring Rows:15 Dead HangPrimer (1-2 Round @ 50–60% Effort)200m Run8 Wall Balls6 Pull-Ups or Ring Rows4 Push Press @ Working...Read More

Mondays workout is below but here is a week previewMonday – August 25Power Clean Complex + “River Rapids”Focus: Develop barbell timing with a clean pull + clean EMOM complex, then transition to cyclical engine work with KB swings and ring dipsTuesday – August 26Chipper Focus – “Mountain Traverse”Stimulus: Long aerobic test / Full-body chipperFocus: Mixed...Read More