WOD

COACH SPOTLIGHT – DANIEL LEWIS
Ryan Fulwider| wod| June 24, 2020| 0 Comments

Meet Coach Daniel! Coach Daniel is an analyst who is in the US Air Force.  He is married to Ardent member Kristen, has little Kinsley (1) and baby boy Leland on the way. Coach Daniel is currently attending Penn State studying Economics. His favorite crossfit movements are Snatching and the C&J.  When Coach Daniel isn’t working out or coaching at Ardent,  he is at work or hanging out with his family.   How long have you been coaching Crossfit? I have been doing Crossfit for 3 years this month and coaching a little over a year. Why did you become a coach? I felt I could help others be better. I experienced how crossfit impacted my life and want to pass that on. Favorite crossfit movement? The Snatch and the Clean and Jerk Favorite Crossfit movement to coach? The Snatch What has been your favorite coaching moment? Anytime I see that little light go off over someone's head when they figure it a movement. What is your advice to new CrossFitters? Two pieces of advice for those new to crossfit: 1. Ignore everyone working out around you and compete against yourself to get better. 2. You will get better, but don't be satisfied. Keep pushing even when progress seems out of reach. What’s your favorite Ardent memory?  I will never forget participating in my first open.  The energy  with everyone cheering and pushing everyone else to do their best was amazing. What’s been your biggest Crossfit accomplishment? Biggest accomplishments would be competing in crossfit and oly events. What are your favorite hobbies outside of CrossFit? I enjoy playing drums and spending time with my family.

ATHLETE SPOTLIGHT – MARISSA SHOAF
Ryan Fulwider| wod| May 20, 2020| 0 Comments

Meet Marissa! She is a 40-year-old full-time wife, part-time mom and some-time student. She’s been at Ardent for 18 months and is a regular at the 5:30 AM class. Her favorite wod is a triplet with running. Say hi and introduce yourself if you don’t know Marissa the next time you are at Ardent! 🧡   1. Why did you join Ardent?  I wanted to be the fittest on earth. Ask Adam - on day 2 of Crossfit at Ardent, he asked me that question and that was my response. I'm petty realistic. 2. What's been your biggest accomplishment?  My biggest accomplishment is getting Aaron to join me at the 5:30 am class. 3.  What are you working on now?  While doing at home work outs, my daughter has been joining me, and if I can beat her I feel pretty good about myself. 4. What's your favorite Ardent memory?  My favorite moment at Ardent was when a drop in athlete walked in and started talking to me and asking me questions because he thought I was the coach.  Also, anytime I can get Sean to laugh. 5. What motivates you to continue at Ardent? Results motivate me to continue at Ardent.  Two things I know, I need movement and community and Ardent does an excellent job of providing the best version of both. 6. What would you tell your pre-Ardent self about starting CrossFit if you could go back in time?  We were in New Jersey just 18 months ago, and I would love to tell myself  "when you move, you will get to go to a Crossfit gym". It is a dream come true!  I am beyond grateful that I get to be a part of Ardent. 7.  What are your favorite hobbies outside of CrossFit? I am currently getting my masters degree in Nutrition Education if you'd like to call that a hobby, and when I am avoiding doing my assignments I love to sew quilts, read and  mountain bike ..if the conditions are optimal.

ATHLETE SPOTLIGHT – CARLOS GUALOTUñA
Ryan Fulwider| wod| May 6, 2020| 0 Comments

Meet Carlos! He is a 39 year old Systems Engineer with the Marine Corp Systems Command who started CrossFit in 2011. He’s been at Ardent for a year and a half. He is married and his wife Leslie is also an Ardent Crossfit member. They have 3 beautiful children: 15 year old son, 7 year old son and a one month old daughter. His favorite movement are power cleans and deadlifts. You can normally catch him in at the 5:30AM or 5:30PM classes depending on work/family schedule. If you don’t know Carlos, say hi and introduce yourself once we are open again! 💪😎
  1. Why did you join Ardent? I introduced Leslie to crossfit when we were together. For a good 3 years, we took advantage of the free crossfit facility at Fort Belvoir while we worked in that area at the time. When we moved to Stafford and got settled, I recommended we go to an actually crossfit gym because my first experience with crossfit was back in 2011 for a good year in San Antonio, Texas. What I loved was the coaches attention to detail and care but the best part was the community and events we did.  I wanted Leslie and I to share that here. So logistically, since we lived in Aquia Harbor, we went to Ardent Crossfit. Upon the first visit, right off the bat, we felt welcomed. We loved how everyone was welcoming and introducing themselves. Since early 2019 to now, we have grown together to get to know everyone even more and continue to support Ardent and the community. 2. What's been your biggest accomplishment? Not forgetting to drop the barbell and Sean not yell at me. But honestly would be my squat and deadlifts max weight has been increasing without compromising my Army run time. 3. What are you working on now? Double unders and power snatches have been my weakest movements and most discouraging ones. Now I'm learning to love power snatching but DU not so much. That speed rope really makes me hate it still. 4. What's your favorite Ardent memory? Registering with my wife for our first crossfit open. I never would imagine I would have the confidence but Ardent sure motivated me.  Despite there were many areas I need to improve on, it was a great memory. 5. What motivates you to continue at Ardent? Being able to be around like minded people who love agonizing, painful, and, at the same time, rewarding workouts. Not being ashamed of being ourselves in class, making jokes and cheering one another on is awesome. 6. What would you tell your pre-Ardent self about starting CrossFit if you could go back in time? I had a long time stigma that crossfit was ridiculously dangerous.  I'd be like that batman meme smacking Robin and tell myself just go.  You will experience far more than when you go to the gym with people who have headphones on or people,  who like to chat all day and not workout, all while they hog the equipment! Lol! 7. What are your favorite hobbies outside of CrossFit? Leslie and I  loved doing obstacle racing, specifically Spartan races.  We did them for 3 years in a row and even traveled out of state to go to these races. It was a fun adventure to try and include our other obstacle races as well. It got expensive and so our other cheap hobby has been trail hiking around parks in NOVA.  On rainy days or cold ones, we are in our garage gym that we have invested little by little on. Still need a rower and echo bike to be complete though!

ATHLETE SPOTLIGHT – KALYN HOUNSHELL
Ryan Fulwider| wod| April 29, 2020| 0 Comments

Meet Kalyn! She is a 24 year old recent graduate of JMU. She has a Bachelors degree in Anthropology. She started Crossfit at Ardent in 2016. Olympic lifting is her favorite part, so any workouts with barbells, you can catch her doing. She also loves workouts with any gymnastic movements like toes to bar and pull ups. Kalyn is normally lifting in the back during the 9:30AM class, but attends the 6:30PM class! Want to grab coffee? Kalyn is always down to, so don’t hesitate to say hi! 1.  Why did you join Ardent? I played soccer for half of my life until I was told I couldn’t play anymore. I was always an athletic person. My dad talked a bit about CrossFit, but I never thought much of it until I attended a Friday Night Lights at a CrossFit box. It was scary to watch, but I was all for it. I researched for CrossFit boxes near Stafford and Ardent was the first one to pop up. My first day was so scary, to be honest, but once I settled into my 1st class, everyone was so sweet and welcoming. The feeling of a close knit community made me really happy with my decision to join Ardent. 2.  What's been your biggest accomplishment? My biggest accomplishment... That’s a hard one! I feel like I’ve accomplished so much with Ardent. My capability to lift heavy things and do gymnastic movements I never thought I could stem from the confidence I have gained over the years! And that’s a big accomplishment for me. I’ve always been timid and never want to go for things that put me out of my comfort zone, but CrossFit does that and I love it. 3.  What are you working on now? I’ve transitioned more into full time weightlifting. So, I’m working on making more gains and qualifying for more events! Even under these circumstances, you have to work with what you got. 4.  What's your favorite Ardent memory? Oh man... There’s a lot, but my all time favorite memory is probably 17.1. Such an awful workout, but a bittersweet beginning to the many accomplishments I would be making with Ardent. It was my very 1st open workout and I remember many of our members being so proud of me for finishing the workout under the time cap. It made me feel more proud than I already was of finishing because of everyone’s support. 5.  What motivates you to continue at Ardent? There’s always room to grow and improve! And Ardent always has a way to challenge us and make new goals. 6.  What would you tell your pre-Ardent self about starting CrossFit if you could go back in time? Step out of your comfort zone and try new things. Stop doubting yourself because if you do, you’ll never be able to see what you’re truly capable of. 7.  What are your favorite hobbies outside of CrossFit? I love reading! My collection of books is growing. I love thrift shopping with my best friend, Chellsie. And I love spending time with my family, Chris, and our pup, Smokey.

ATHLETE SPOTLIGHT – TIM EICHER
Ryan Fulwider| wod| April 13, 2020| 0 Comments

Meet Tim! He is a 27 year old Program Manager for GSA. Tim started crossfit with Ardent in 2015. Favorite movements are cleans and snatches. Tim bounces around classes around his work schedule but mostly comes to 9:30am and 3:30pm. When not at the gym, Tim is working on the house, spending time with family, or at a rehearsal somewhere. 1. Why did you join Ardent? I had just graduated college and my girlfriend, now wife, was already a member. I already knew after graduating I needed to find something to stay active. 2. What's been your biggest accomplishment? We got married in 2015 and I weighed in at 215 and really was not in shape. For so long I was worried about the scale and getting it to read 190 or 180. I did reach that 190 and have maintained it. The true accomplishment is realizing its not about what the scale reads but how I move, lift, and feel. That realization has been the best accomplishment. 3. What are you working on now? Well under the circumstances, quarantined with an 18m old where my wife and I both work, I am just trying to MOVE and not get lazy. 4. What's your favorite Ardent memory? The workout before my wife's water broke. It was August 22, 2018 at the 3:30pm or 4:30pm class that we did a million squats. Kasey and almost everyone else well like, "whelp this is gonna do it!" Shayna's water broke that night and Everleigh was born on the 23rd. 5. What motivates you to continue at Ardent? My motivation is to continue working on quality over quantity. Reminding myself of that keeps me pushing hard. 6. What would you tell your pre-Ardent self about starting CrossFit if you could go back in time? Hit the ground running sooner. I was hesitant starting crossfit and that even followed me for like a year before I got serious about it. 7. What are your favorite hobbies outside of CrossFit? I majored in Music and Arts Management. So I sing in a few choirs throughout the year. I also try to play golf and a huge Pittsburgh sports fan.

COACH SPOTLIGHT – ALLISON SNYDER
Ryan Fulwider| wod| April 1, 2020| 0 Comments

Meet Coach Allison! Coach Allison is military wife and mother of two adorable kids, Riley (5) & Nolan (1). She is originally from Mobile, Alabama but calls Indiana home. Coach Allison has a Bachelors degree in Psychology and one day hope to finish a Masters in Speech Pathology. Coach Allison moved to VA from NC in April 2017. Her favorite movements are deadlift and/or thrusters. When Coach Allison isn’t working out or coaching at Ardent, she is hanging out with her family. How long have you been coaching Crossfit? I started coaching CrossFit in October 2018. I took the Level 1 in 2013 while out in Okinawa. But, failed the test. It was a blessing in disguise because John had just deployed to Afghanistan, I had recently started a job at the gym on base, and was taking classes online for Speech Pathology. I could not have balanced all that while also coaching. But, the failure of it hit me hard. So, I decided it wasn't something I was supposed to do. During John's next deployment, I made my best friends come over to workout. Mostly because I needed social interaction. Riley was only 18 months at the time! It definitely wasn't coaching - I was babysitting our kids (four of them, 2 and under at the time) while they did the workout I programmed for them. But, it gave me the confidence to try the Level 1 certificate again. After moving to Stafford and asking Ryan and Kasey if they needed more coaches, I signed up for the course. I passed this time!  Obviously.  After just over a year of coaching, I got my Level 2. Why did you become a coach? I have a teachers heart. I love people. I love helping people. I love getting to know people. I love watching people get better at something that they have been working on. I also love CrossFit. I love that everyone is different and the challenge that it presents. Everyone requires a different cue to help get things click for them. There's nothing better than watching an athlete do something for the first time! How long have you been doing Crossfit? I started CrossFit in March of 2012. One of my dearest friends got her Level 1 and asked a group of us to do a workout. The workout was Fran. I remember thinking (judging) "Aw, how cute? CrossFitters name their workouts." I agreed though. Leigh Ann walked us through the movements - the thruster and pull up. The thruster made me laugh ... because I have the sense of humor of a twelve year old boy. She introduced me to the kipping pull up - which I thought was cheating because I could do a strict pull up and had worked hard at getting it! So...25 minutes later I collapsed onto the ground. I had "done" Fran with a 45# bar and strict pull ups. I hated it and I was hooked. Favorite crossfit movement? Either the deadlift or thruster. I love any workout that has deadlifts in it. But there's something about thrusters that make me feel so accomplished at the end of it. I think I have a pretty good handle on breathing while doing thrusters -- unfortunately, there are normally a ton of thrusters in a workout and mentally, that's tough for me! Favorite Crossfit movement to coach? I love coaching gymnastic movements! Toes to bar might be my favorite, though. What has been your favorite coaching moment? I absolutely love coaching Open workouts on Friday mornings. There's SO much energy in the room! I love watching people push themselves outside of their comfort zone! What is your advice to new CrossFitters? CrossFit is for life. We're training you guys to use the functional movements in everyday life. Luckily, we do it in a fun environment. It's easy to look at where others are in their athletic journey and compare them to where you are currently. But, remember everyone starts somewhere. What's your favorite Ardent memory? Right now. I've been wracking my mind for a memory that trumps what we're doing right now in our community. Does it suck we aren't at the gym. ABSOLUTELY! But, I've seen so much growth and friendships forming in our Ardent family in the last week. What's been your biggest Crossfit accomplishment? My first reaction was to say that I was on a team that qualified for the CrossFit Games back in 2014 and while that is quite an accomplishment, I don't think it's my biggest one. I did CrossFit through both of my pregnancies and now get to show my kids what a healthy mom looks like. Before CrossFit, I was a runner - I ran numerous 5k's, 11 half marathons, and 3 full marathons. I was active, but I was not as healthy as I am now. What are your favorite hobbies outside of CrossFit? I am a giant introvert. I love audiobooks (in this season of life) and podcasts!  I also love making yearly memory books for my family.   [caption id="attachment_2720" align="alignnone" width="300"] Coach Allison in 2012[/caption] [caption id="attachment_2722" align="alignnone" width="199"] Coach Allison with her team when they qualified for the 2014 Crossfit Game in Seoul Korea.[/caption]  

ATHLETE SPOTLIGHT – KEVIN MUNOZ
Ryan Fulwider| wod| March 19, 2020| 0 Comments

Meet Kevin! He is a 43 year old crossfitter who is originally from Puerto Rico and moved here 23 years ago. Kevin is a Market Manager with Drees Homes.  Kevin joined Ardent about three years ago.  The distance between Ardent and his Drees Homes model home office at Embrey Mill is very convenient.  He mostly attends the 5:30am & 9:30am classes. Kevin prefers WODS that have lots of cardio & gymnastics. When Kevin isn't at Ardent, he loves to travel the world visit all its beaches. 
1. Why did you join Ardent? I was invited to visit and was very impressed. I had always had lower back pain and was trying several ways to get rid of it. On the first visit, I noticed the coaches would breakdown and explained each movement very detailed. The box was very cleans and organized. 
2. What's been your biggest accomplishment? Ring Muscle Ups! LOL 
3. What are you working on now? Improving my clean and jerk. It is a very complicated lift that requires several movements at the right time, but I enjoy learning everyday. 
4. What's your favorite Ardent memory? Definitely my first Murph. It was an adrenaline rush and I could not walk or move my arms the next day.
5. What motivates you to continue at Ardent? Just staying fit and living a healthy lifestyle. Once you start noticing the self-improvement and results, it really motivates you to become better at it. You also start watching what you eat. 
6. What would you tell your pre-Ardent self about starting CrossFit if you could go back in time? If you want to workout hard and see results, plus meet a whole bunch of awesome friends, just go check it out! 
7. What are your favorite hobbies outside of CrossFit? Definitely traveling to new beaches I have never seen before. Just getting out and seeing new places.


ATHLETE SPOTLIGHT – VIRGINIA MCPHERSON
Ryan Fulwider| wod| March 11, 2020| 0 Comments

Meet Virginia! Virginia originally started CrossFit with Ardent in November 2013. She comes to a variety of classes but mostly 5:30pm. Ardent is often the much needed end to a long commute. Olympic Lifting is her favorite part of CrossFit, although she is slowly learning to appreciate the gymnastics and cardio pieces. When she isn’t commuting or at Ardent, you can find her hanging out with her husband and three kids. 1. Why did you join Ardent? I have actually joined Ardent twice. First because it was near where my had kids activities going on. I use to watch from the window and was fascinated by the workouts. Somewhere along the way I let the excuse of life creep in and took a break from CrossFit. After about a year break and working out off and on, on my own my husband encouraged me to go back. I needed the accountability and missed the community and as he said I was never as happy as when I worked out at Ardent. 2. What's been your biggest accomplishment? The biggest would be competing in my first Olympic Lifting meet. Since joining CrossFit I have always been drawn to lifting and after getting pretty sick about 18 months ago I knew it was an area I wanted to focus. It is where I was most comfortable when I was able to start working out again. It was a slow go to get back to working out much less in a position to compete. I have great coaches that pushed me and put me in the best position to go out there and represent the Ardent Barbell Club. The second would be working on my nutrition. I worked with an Ardent nutrition coach for about 6 months and have been maintaining on my own for almost a year now. It is amazing to see what that little bit of accountability can do. I didn't make huge changes but I learned how to eat for me. 3. What are you working on now? Everything. It doesn’t matter what the movement is, whether I am working on my first pull up or fixing my form in my lifts I am always trying to be better. 4. What's your favorite Ardent memory? Favorite is difficult. Anyone who hangs around the Ardent Barbell Club is bound to have some good gems to pull from but one I think about a lot is working with my nutrition coach. I remember our first meeting I told her I didn't like salad and she said so don't eat salad. I knew this was the nutrition plan for me. 5. What motivates you to continue at Ardent? The coaches and community. Getting to the me today has taken a lot of work and I couldn't have done it without the people that push me out of my comfort zone. 6. What would you tell your pre-Ardent self about starting CrossFit if you could go back in time? Probably nothing. I had no idea what CrossFit was until construction on Ardent started next to Power Kix. I would tell the person who took a break to not let your excuses get in the way of your health. Find that hour. 7. What are your favorite hobbies outside of CrossFit? I have three pretty busy kids so anytime outside of CrossFit is spend with them. Watching their games, doing something outside or playing a board game.


ATHLETE SPOTLIGHT – TRAIN NEITRING
Ryan Fulwider| wod| March 3, 2020| 0 Comments

Meet Train! Train is a 45 year old Electronic Security Technician for JCFS, assigned to DEA. He started CrossFit, at Ardent, in July of 2018. Train had years of being in and out of traditional gyms before joining Ardent. Weightlifting is definitely his favorite part of the CrossFit “trident”, but he also enjoys the gymnastics and cardio pieces too. When he is not at Ardent, you can find him playing softball, or any outdoor sport, spending time with his kids, or at an event for them or just at home.
 
1. Why did you join Ardent? I first walked into Ardent to see what CrossFit was all about. In the past I had heard some pretty terrible things about it, but it wasn’t until a close friend of mine (who had the same opinion of CrossFit as I did) started it, and he said that I needed to go and research it beyond what we had heard and knew it to be. I did and found that it was something that might be really beneficial to athletes. I consider myself an athlete, just one that was in terrible shape. I walked into Ardent to try CrossFit and see if I might enjoy it. Also, I needed some other form of a workout. Going to the “bro gym” anymore was boring and terribly stressful at time because I was trying to write my own program.
 
2. What's been your biggest accomplishment? There have been so many that I don’t even know where to begin. When I started I could barley hold myself up on a bar for 10 seconds. Now I can do bar muscle ups. First time I tried a max back squat, I barely got up 265. Now I just hit the most I’ve ever done in my life at 410. I’m happy with my weight loss, my body fat percentage decrease (which I still need to get down more, to get where I’d like to be, but a big piece to that is my nutrition).
 
3. What are you working on now? Cardio, cardio, cardio...but mainly just working on just being better than I was the day before. Trying to improve everyday and find something else I can say that I have noticed to have improved at. If I can notice it in myself, then I know others can see it as well.
 
4. What's your favorite Ardent memory? Not sure it’s my favorite, but its one that I will never forget. My first ever CrossFit workout after meeting with Ryan. In our discussion we agreed that I could probably lift some decent weight, but have to get some of the techniques of some of the movements first and then I’d be ok. So my first workout, when I walked in...Karla was coaching the class and wouldn’t you know it, it was a 1 minute on/1 minute off chipper workout consisting of rowing, wall balls, burpees and pull-ups...Not a single weight to be lifted. When I was finished, I was flat out dead, but about 15-20 minutes after, I felt great. Ryan said to contact him when I had recovered and he’d try and get me into a class where there was some lifting involved. That was a bout a week later and the lift was snatching. Never had done it before, but I loved it and I was hooked on CrossFit.
 
5. What motivates you to continue at Ardent? First and foremost the community. I’ve never met a group of people that are from all walks of life, but come together and talk like they have been friends for years. Outside of that, I want to keep getting better and be a roll model for my kids and be able to keep ups with their busy lives and be able to be on the field with them some day playing softball.
 
6. What would you tell your pre-Ardent self about starting CrossFit if you could go back in time? I wouldn’t have listened to all the crap that was talked about CrossFit in the early days. I didn’t do my own research on it and form my own opinion. I listened to others, for what ever reason. Now that I have found CrossFit, I regret not doing it sooner. 7. What are your favorite hobbies outside of CrossFit? Slow pitch softball, sports in general and anything where I can be outside and no freeze...lol

ATHLETE SPOTLIGHT – KATIE WAHLQUIST
Ryan Fulwider| wod| February 25, 2020| 0 Comments

Meet Katie! She is an 42 year old Air Force wife and mother of 6. Her kids range from almost 16 to almost 1. Katie officially started CrossFit 3 1/2 years ago when she moved to Hawaii and she instantly knew she’d “found my jam”! Katie’s favorite movements are “Squat Cleans and Ring Muscle ups...even though I’m not that good at them”. She also enjoys long cardio wods. When she isn’t at the Ardent working out, Katie enjoys being with her family, going to Costco and baking.   1. Why did you join Ardent? I dropped in at a few different boxes when I first moved here to find the right fit. I was drawn to Ardent immediately by the warm welcome I received. People were friendly and positive and I was impressed by the quality of coaching. I also appreciated that the business side was run in such a professional and organized manner. 2. What's been your biggest accomplishment? During this last Open I finished 267th in the world in my age group at 5/6 months postpartum. 3. What are you working on now? Lots of things I want to work on but trying to find extra time in the gym is difficult. I really want to improve my gymnastics skills and my jerks specifically. 4. What's your favorite Ardent memory? Participating in the Open with my new Ardent family! I loved watching everyone push harder and accomplish things they didn’t think they could. It helped me break the ice and feel more at home here. 5. What motivates you to continue at Ardent? Seeing my progress since coming back after having a baby and being surrounded by some amazingly strong ladies that inspire and push me to work harder and be better! 6. What would you tell your pre-Ardent self about starting CrossFit if you could go back in time? To stop being so hard on myself and appreciate what my body can do. I have to retell myself this often, haha! 7. What are your favorite hobbies outside of CrossFit? Does sleeping count?! I love baking treats and decorating (and eating) cakes. I also love spending time with my family playing games and watching movies.






DECEMBER 30 TO JANUARY 3, 2020 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| December 29, 2019| 0 Comments

Monday "10min. AMRAP: 2000m Row Max Rounds in remaining time: 10 Wall Balls 5 DB Deadlifts Rest 3min. 7min. AMRAP: 1000m Row Max Rounds in remaining time: 20 Wall Balls 10 DB Deadlifts Rest 2min. 5min. AMRAP: 500m Row Max Rounds in remaining time: 30 Wall Balls 15 DB Deadlifts Rest 3min. (27-30min.) (30-36min.) 6min. AMRAP: 10 DB Lunges (L+R= 2 reps) 15 Push-Ups Tuesday No Class Wednesday No Class Thursday 5 Rounds: Min. 1) Max Cal Row Min. 2) Max Push Press Min. 3) Max American KB Swings Min. 4) Max Double Unders Min. 5) Max SDHP's Min. 6) Max Sit-Ups Min. 7) Rest Friday 8 Min. AMRAP: 8 Alt. DB Snatches 50/35lb 8 Burpees 8 Cal Assault Bike Immediately into; 8 Min. AMRAP: 8 DB Power Cleans 50/35lbs 8 Burpees 8 Cal Row Immediately into; 8 Min. AMRAP: 8 DB Thrusters 50/35lb 8 Burpees 8 Cal Row Rest 5min. 7min. AMRAP: 5 Barbell Sit-Ups 10 Barbell Reverse Sit-Ups 15 Russian Twists with a 5lb. plate


DECEMBER 16 TO DECEMBER 22, 2019 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| December 15, 2019| 0 Comments

Monday 100 Calorie Row 100 Calorie Bike *Every 2 Minutes 5 Burpees Tuesday 0-10min. 1 Round: 1000m Row 50 Alt. DB Snatches 45/35lb 30 Situps 10-15min. 100 Wall Balls 20/14 17-27min. 1 Round: 1000m Row 50 Alt. DB Snatches 30 Situps 17-35min. 100 KB Swings Wednesday (0-15min.) 10 Rounds: 10 Cal Row 6 Burpee Box Jumps 24/20"" (18-33min.) 10 Rounds: 10 Cal Assault Bike 10 DB Deadlifts 70/50s (33-37min.) Max Russian Twists with 25/15lb. DB Thursday (0-5min.) 5 Rounds: 30 Double Unders 3 Devil Press 45/30s (5-10min.) Assault Bike 1 Mile (10-15min.) 5 Rounds: 30 Double Unders 3 Devil Press 45/30s (15-20min.) Assault Bike 1 Mile (28-35min.) 7min. AMRAP: 10 Plate Sit-Ups (35/25lb.) 7 V-up Friday 4min. AMRAP: 400m Run 15 DB Thrusters 45/30's Max Pull-Ups in remaining time Rest 90sec. x 3 Rounds Immediately into; 4min. AMRAP: 400m Run 30 American KB Swings 53/35 Max Wall Balls in remaining time Rest 90sec. x 3 Rounds



DECEMBER 9 TO DECEMBER 13, 2019 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| | 0 Comments

Monday "1.) 4min. AMRAP: Row 30/20 Cals Max DB Thrusters 45/30 2.) 4min. AMRAP: 25 Burpees Max Wall Balls 20/14 3.) 4min. AMRAP: Bike 30/20 Cals Max Push-Ups 4.) 4min. AMRAP: 25 DB Thrusters Max Cals on the rower 5.) 4min. AMRAP: 25 Wall Balls Max Burpees 6.) 4min. AMRAP: 25 Push-Ups Max Cals on the bike Rest 2min. After Each. Tuesday EMOM x 5min. 12/9 Cal Row EMOM x 5min. 10 DB Deadlifts EMOM x 5min. 12/9 Cal Row EMOM x 5min. 15 Box Jumps Rest 5min. 10min. EMOM: Odd: 1min. Plank Even: Max Russian KB Swings *Shoot for 20+ Swings Wednesday 5 Rounds: Min. 1) 10/7 Cal Assault Bike Min. 2) 10 DB Front Squats Min. 3) 60 Double Unders or Single Under Min. 4) 15 Air Squats Min. 5) Max Plate Sit-Ups 45/35lb Min. 6) Rest Thursday 20 min. to finish... 50 Wall Balls 40 Sit-Ups 30 Cal Row 20 Box Jumps 10 Devil Press 20 Box Jumps 30 Cal Row 40 Sit-Ups 50 Wall Balls At the 25min. mark... 5min. AMRAP: 5 DB Squat Clean 10 Push-Ups Friday Every 3min. x 7 Rounds: 15/12 Cal Row 15 Pull-Ups 10 DB Bench Press Rest 5min. Get as far as possible in 10min... 10-20-30-40-50 Russian KB Swings 70/53 Push-Ups Russian Twists with (1) 5lb plate.

DECEMBER 2 TO DECEMBER 6, 2019 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| December 1, 2019| 0 Comments

Monday Get as far as you can in 35min... 12-11-10-9-8-7-6-5-4-3-2-1 Cal Assault Bike DB Deadlifts Box Jumps Cal Row Wall Balls Abmat Sit-Ups Tuesday Every 6min. x 4 Rounds: 20 Cal Row 20 DB Push Press 20 American KB Swings 20 Push-Ups Rest 3min. 9min. AMRAP: 7 V-Up 10 DB Russian Twists 30 Double Unders Wednesday 35min. Running Clock... 800m Run or Row _ 5 Rounds: 10 DB Lunges 45/30s 10 Pull-ups 10 Burpees _ 800m Run _ 5 Rounds: 10 DB Lunges 45/30s 10 Pull-ups 10 Burpees _ 800m Run or Row Thursday 20min. to finish.... 600m Row 50 American KB Swings 40 Box Jumps 30 Push-Ups 20 SDHP's 30 Push-Ups 40 Box Jumps 50 American KB Swings 600m Row (25-30min.) 5 Rounds: 20sec. of Plate Sit-Ups 10sec. of Rest 20sec. of Flutter Kicks 10sec. of Rest Friday 35min. to get as far as possible... 10 Toes-To-Bar _ 10 Toes-To-Bar 25 Cals of your choice _ 10 Toes-To-Bar 25 Cals of your choice 50 Alt. DB Snatches 45/30lb. _ 10 Toes-To-Bar 25 Cals of your choice 50 Alt. DB Snatches 45/30lb. 75 Wall Balls (20/14) _ 10 Toes-To-Bar 25 Cals of your choice 50 Alt. DB Snatches 45/30lb. 75 Wall Balls (20/14) 100 Double Unders


NOVEMBER 25 TO NOVEMBER 29, 2019 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| November 24, 2019| 0 Comments

Monday (0-15min.) 10 Rounds: 10 Cals of your choice 10 DB Bench Press (18-36min.) 50-40-30-20-10 Russian KB Swings 70/53lb. Double Unders *200m Run After Each Set Tuesday AMRAP 35 14 Cal Row 14 Abmat Situp 14 DB Push Press 14 Cal Row 14 Wall Balls 20/14lb. 14 KB Sumo Deadlift High Pull ... Then 13 of all that ... Then 12 of all that ... Then 11 of all that ... All the way to 1 Wednesday 10min. to finish... 5 Rounds: 12/9 Cal Bike 12/9 Cal Row Rest 3:00 10min. to finish... 5 Rounds: 10 DB Squats 15 Sit-Ups 30 Double Unders Rest 3:00 10min. to finish... 5 Rounds: 10 DB Deadlifts 10 Burpee Box Jumps Thursday Only 9:30 Class Friday EMOM 30 Min. 1) 15/12 Cal Row Min. 2) 1 Round of "Cindy" Min. 3) 15 American KB Swings 53/35


NOVEMBER 18 TO NOVEMBER 22, 2019 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| November 17, 2019| 0 Comments

Monday (0-5min.) 750m Row 30 Wall Balls 20/14lbs. (5-10min.) 3 Rounds: 10 Burpees 50 Double Unders (10-15min.) 50 Russian KB Swings (15-20min.) 750m Row 30 Wall Balls 20/14lbs. (25-30min.) 3 Rounds: 10 Burpees 50 Double Unders (30-35min.) 50 Russian KB Swings Tuesday EMOM X 6 Rounds: (0-30min.) Min. 1) 15 Push Press Min. 2) 10 SDHP’s Min. 3) 10 DB Raises* Min. 4) 15/12 Cal Assault Bike Min. 5) Rest **Min. 3 variations: Rounds 1+2: Front Raises Rounds 3+4: Lateral Raises Rounds 5+6: Bent Over Lateral Raises Ca$h Out! 5min. AMRAP 7 Reverse Sit-ups Bodyweight 14 Russian Twists with a 5lb. Plate (left+right= 1) Wednesday For Time: 1000M Row 63 DB Deadlifts 70/50s 36 Toes-To-Bar 500M Row 42 DB Deadlifts 70/50s 24 Toes-To-Bar 250 Row 21 DB Deadlifts 70/50s 12 Toes-To-Bar 150M Row Thursday 0-5min. 500m Row .5 Mile Assault Bike 5-10min. AMRAP: 10 DB Floor Press 45/25s+ 10 Chin-ups (underhand grip) 10-15min. 500m Row .5 Mile Assault Bike 15-20min. AMRAP: 10 DB Bench Press 45/25s+ 10 Pull-ups (regular grip) 24-36min. 3 Rounds: Min. 1) DB Bent Over Row (right) Min. 2) Push Ups Min. 3) DB Bent Over Row (left) Min. 4) Push Ups Friday 100 Back Rack Lunges (95/65lbs.) *EMOM complete: 4 Burpees 100 American KB Swings (53/35lbs.) *EMOM complete: 20 Double Unders 100 Back Squats (95/65lbs.) *EMOM complete: 4 Burpees 100 Sit-Ups (Feet anchors around KB) *EMOM complete: 20 Double Unders Every 5:00 Rest 1:00


NOVEMBER 11 TO NOVEMBER 15, 2019 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| November 10, 2019| 0 Comments

Monday EMOM x 3min. 15/12 Cal Row EMOM x 10min. (Both in the same min.) 8 DB Power Cleans 8 Burpees EMOM x 3min. 15/12 Cal Row EMOM x 10min. (Both in the same min.) 8 Alt. DB Snatch 8 Toes-To-Bar EMOM x 3min. 15/12 Cal Assault Bike Rest 2min. Between Each Section Tuesday 10 min to finish... 10-20-30-40 Front Rack DB Step Ups 50/35lb. holding 1 DB anyhow and stepping onto a 24"" box) 20-40-60-80 Double Unders or Single Unders Rest 3min. 10 min running clock... 1min. Plank Immediately into; 1min. to complete as many DB Squat Cleans as possible. NO REST (Straight back to the plank) *If you hit 75 Squat Cleans, you can stop early because that's the goal. Rest 3min. 10 min to finish... 10-20-30-40-50 Push-Ups Russian KB Swings Wednesday 15min. running clock... 1min. of Max Push Press 95/65lb bar immediately into; 1min. of Max Pull-Ups or Ring Rows to failure immediately into; 1min. of Max Lateral DB Raises 15/10lb. (If you need lighter, use change plates) Rest 90sec. (Rest 4min.) Every 5min. x 3 Rounds: 25/18 Cal Assault Bike 15 SDHP's 95/65lb bar Max Russian Twists with a 5lb. Plate in remaining time. Thursday Every 3min. X 5 Rounds: 15/12 Cal Assault Bike 15 Renegade Rows Max Barbell OHS in remaining time (Goal: 15+) Rest 4min. Every 3min. X 5 Rounds: 200m Row 15 Wall Balls 20/14lb. Max Barbell Front Rack Lunges in remaining time (Goal: 14+) Followed by 5 Sets: 10 V-Up immediately into; 10 Heavy Plate Sit-Ups 35/25lb+ Rest 60sec. Between Rounds Friday (0-8min.) 21-15-9 Cal Row Box Jumps 24/20" DB Deadlifts 70/50s (8-16min.) 10 Rounds: 5 Toes-To-Bar 10 Push-Ups 15 Air Squats (16-24min.) 21-15-9 Cal Assault Bike Wall Balls 20/14lb. Sit-Ups (Feet anchored around Wall Ball) (24-35min.) 400m Run 400m Farmer Carry with (1) 70/53lb. KB 200m Run 200m Farmer Carry with (2) 70/53lb. KBs

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