Bryce Boratko
CF Fitness & Performance Week 3
Strength Accessory Work Monday 4/29 CF Fitness 2 Sets; Bike 30/22 Calories Rest 2 Minutes 4 Minute AMRAP: 6 DB Hang Squat Cleans 3 DB...
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Bryce Boratko
Apr 28, 20191 min read
Powerbuilding & Weightlifting Week 3
Strength Accessory Work Powerbuilding Day 1 *Where and when possible, add in accessory work based on your individual weaknesses. A....
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Bryce Boratko
Apr 23, 20192 min read
CF Fitness & Performance Week 2
Link- Strength Accessory Work Monday 4/22 The goal here is sustainability across all six sets. Each interval should be similar, and...
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Bryce Boratko
Apr 23, 20191 min read
Powerbuilding & Weightlifting Week 2
Link-Strength Accessory Work Powerbuilding Day 1 *Where and when possible, add in accessory work based on your individual weaknesses. A....
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Bryce Boratko
Apr 14, 20191 min read
Powerbuilding & Weightlifting Week 1
LINK: Strength Accessory Work Powerbuilding Day 1 *Where and when possible, add in accessory work based on your individual weaknesses. A....
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Bryce Boratko
Apr 14, 20192 min read
CF Fitness & Performance Week 1
LINK: Strength Accessory Work Monday 4/15 *Today’s workout is programmed for roughly 3 minutes of work, followed by 3 minutes of rest....
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Bryce Boratko
Apr 8, 20192 min read
CF Fitness & Performance Week 12
Monday 4/8 CF Fitness A. Goblet Squat- TEST B. EMOM x 15 Minutes; Min 1: 8 KB Cleans -use a challenging weight Min 2: 12 Front Rack,...
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Bryce Boratko
Apr 7, 20191 min read
Powerbuilding & Weightlifting Week 12
Powerbuilding Day 1 A. Incline Bench Press 3RM B. DB (Flat) Bench Press 3x6-8 D. Front Foot Elevated Split Squat 3x6-8/ Leg Day 2 A....
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Bryce Boratko
Apr 5, 20192 min read
Keto? Don't Be Fooled...
You’ve probably heard the buzz phrase; “You’ve got to eat fat to lose fat.” This seems to be generally pushed in the CrossFit portion of...
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Bryce Boratko
Mar 25, 20192 min read
CF Fitness & Performance Week 10
Monday 3/25 CF Fitness A. Goblet Squat- 5x10-12 AHAP -use the same load as last week B. Every 4 Minutes x16 Minutes (4 Sets); SA DB...
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Bryce Boratko
Mar 25, 20191 min read
Powerbuilding & Weightlifting Week 10
Day 1 A. Incline Bench Press 5RM B. DB (Flat) Bench Press 3x8-10 D. Front Foot Elevated Split Squat 3x6-8/ Leg Day 2 A. Z-Press 4x3-...
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Bryce Boratko
Mar 18, 20192 min read
"I Can't Do That..."
Another common barrier we observe on the subject of CrossFit with those outside of our gym community, is the belief that because they...
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Bryce Boratko
Mar 17, 20191 min read
CF Fitness & Performance Week 9
Monday 3/18 CF Fitness A. Goblet Squat- 5x8-10 AHAP B. For Time; 50 KB Swings -moderate to heavy for 10 reps 50 Wall Balls Performance A....
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Bryce Boratko
Mar 17, 20191 min read
Powerbuilding & Weightlifting Week 9
Powerbuilding Day 1 A. Bench Press 4x4 -use as close to your 5RM as possible B. Incline Bench Press 3x8-10 C. DB Bent Over Row 3x8-10 D....
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Bryce Boratko
Mar 10, 20192 min read
CF Fitness & Performance Week 8
Monday 3/11 CF Fitness A. Goblet Squat- TEST- 25 Reps @50% BW. There are two options if you’re unable to complete the 25 rep test. Use...
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Bryce Boratko
Mar 10, 20191 min read
Powerbuilding & Weightlifting Week 8
Powerbuilding *Increase load on all exercises by 5-10lbs unless otherwise specified. Day 1 A. Bench Press 5RM B. Incline Bench Press...
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Bryce Boratko
Mar 7, 20193 min read
"I Need To Get In Shape, First..."
One of the biggest barriers to starting CrossFit is that people feel that they need to be “in shape” before beginning training. I can’t...
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Bryce Boratko
Mar 3, 20191 min read
CF Fitness & Performance Week 7
**We will have a normal schedule, including the 11:30am class, for the rest of the day! *Don't forget to enter your scores for 19.2!...
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Bryce Boratko
Mar 3, 20191 min read
Powerbuilding & Weightlifting Week 7
Powerbuilding *Increase loading by 5-10lbs on all exercises (unless specified) where possible. Day 1 A. Bench Press 4x6-8 B. Incline...
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Bryce Boratko
Mar 1, 20191 min read
CLOSED Saturday, 3/2
Due to the expected heavy snow overnight and through the morning on Saturday, we will unfortunately have to cancel all classes for...
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