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TRAINING – July 7, 2020

TRAINING – July 7, 2020


Turkish Getup

3 Rounds

  • Round 1 = Bodyweight
  • Round 2 = Shoe on Fist
  • Round 3 = Bottoms-Up KB (LIGHT!!)


EMOM for 10 Minutes

  • Turkish Getup x 1

*alternate sides every minute


5-Minute Drill

2 Rounds

  • 60 sec ON / 60 sec OFF
  • 45 sec ON / 45 sec OFF
  • 30 sec ON / 30 sec OFF
  • 15 sec ON / 15 sec OFF

*rest 4 min


  • Assault Bike x 3 min (Nose-Only)

Just $1

Get stronger, be fitter. Strength promotes confidence.

Custom coached workouts deliver results you deserve without hours of gym time.

Strength and conditioning workouts keep you fit even between workouts. Your body learns to make make more gains from each workout.

Achieve your ideal weight as a by-product of gaining agility, strength and endurance!


Strength and Conditioning Tips

Member Spotlight – Katie Schlueter

Member Spotlight – Katie Schlueter

MEMBER SPOTLIGHT In the twenty-fourth installment of our "Member Spotlight," we're featuring a very talented athlete and physical therapist who has helped me out tremendously whenever I get bumps and bruises. She is so friendly and warm, just like you would want and...




Calorie counting, macro tracking, the Keto diet, weighing your food, entering data into apps... Why do these methods give mediocre results? Or, results that don't last? They are unsustainable and inaccurate! Here is an easier, more sustainable, life-long habit to help...


Habits vs. Goals

Habits vs. Goals

Aristotle was #smartAF, and long ago he realized the power of habits. “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” - Aristotle While I am a firm believer in ongoing habits, we did just start 2020 and the New Year is always a popular...


Semi-Private Training – Round 2

Semi-Private Training – Round 2

What’s up SHOPpers! We just wrapped up the first programming cycle of semi-private training, and the results were nothing short of incredible! (see below for the list of PR’s) We are preparing to welcome in the next group into the mix, and we will start our Strategy...


Keepin' Those Dollaz in Check

Keepin' Those Dollaz in Check

Keepin’ Those Dollaz in Check; or Healthy Eating on a Budget by Amanda Hepp Jackson, SHOP blogger Ok let’s talk about healthy eating and money. Everyone talks about how expensive it is to eat high quality food, and some people complain about it and blah, blah, blah. To be perfectly honest with y’all, this DRIVES ME CRAZY.


Varied backgrounds and specializations help us to get you the results you will earn!

Drew Skaggs

Owner & Head Coach

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