RAW

Healthy body, healthy mind; a class designed specifically for the female form. Combining weight loss and nutrition with building lean muscle definition.

We did stuff this morning

[01/06/17]   Heads up ladies!! There will be class per usual tomorrow at 9am, Aidan will be subbing so make sure you get to class and send me a picture!!!!!

[01/06/17]   Tomorrow's workout, if you're coming in the morning Trixi will be there, if you're coming in the afternoon you guys will be on your own👍🏻 Kill it girls! I will be helping Courtney and sending you all pictures as we go!

Warm up: 50 wall balls, 10 crawlers.
A. 6x :45(:30)
Single leg glute bridge

B. 7x 20reps( 10 per side)(:60)
Cross over deads single leg.

C. 4x
:30 supermans
:30 c-hold
(:30)

D. 4x :30(:30)
Side plank

[12/27/16]   Good morning ladies I'm so excited to see all of you tomorrow! Here is your last workout complete without me!

Warm up:
Lrab 2x broad jump

2min:(60)
Pop squat

2 min(2min)
Kb squat cleans (35-44lbs)

3min(3:00)
Broad jump

2min(2:00)
Vups

1min (:60)
Fast feet

Once you have completed everything in order once, start at the bottom and work your way up once to complete ⬇️⬆️

Great work this week ladies! I love seeing all your beautiful faces hard at work in all the selfies you've been sending me!😊😍💪

Keep it up! Let's see your flex Friday gun show!💪💪🏋🏻‍♀️

Today's workout:
4 rounds per station:
1 min max effort (:30)

S1.
Upright kettle bell row(26-35lbs)
S2.
Seated tricep extension
S3.
Butterfly sit ups
S4.
Chin ups
S5.
Band pull aparts
S6.
Max cal Row

[12/21/16]   Good morning ladies: Wednesdays workout:

Warm up: 300 m row, 50 shoulder tap plank, grip stretch.

4x:60(:30)
Glute bridge

4x:60(:30)
Kb squat cleans(35lbs)

5x20(:60)
Wall ball

For time:
50 single arm thrusters (26-35lbs)

[12/20/16]   Ok ladies, here's tomorrow's workout!

Warm up: 300m row, 12 push-ups, 12 pull ups.

A. On the minute- 15min
Odds-12 push-ups
Evens- 12 vups

B. 12x12( as needed rest)
Pull ups

C. Tabata (8 rounds- 20 sec work/10 sec rest)
Pilates pulse

Ladies, if you feel like you want to, would you write a review?

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159 Western Ave W, Ste 355
Seattle, WA
98119
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