08-23-2019 REF FRIDAY Strength & Conditioning Workout

Aug 23, 2019 | Fitness

CHALLENGE WORKOUT 5 MINUTE BLAST JUMPING JACKS X30 seconds STAR JUMPS x 30 seconds MAX REPS! 5 ROUNDS OF EACH FFR STRONG CIRCUIT 1. MB ROTAIONAL SLAMS 2. PLANK TRANSITIONS 3. KB SWING 4. BAND PRESS JACKS -5 ROUNDS @45sec Ea Station FINISHER BURPEE + SQUAT JUMP LADDER...

Your NUTRITION recipe of the week: Smokey Pork Stir-Fry

Aug 22, 2019 | Food

Today we have a WINNING recipe for you so that you can be FIT FOR DUTY and FIT FOR LIFE! Today’s WINNING recipe to meet Coach JC’s 10 WINNING Habits Smokey Pork Stir-Fry. Where is my lean protein? Where are my veggies? Ingredients: 2 teaspoons coconut oil 10 ounce...

08-21-2019 Wednesday Strength & Conditioning Workout

Aug 21, 2019 | Fitness

UPPER BODY STRENGTH A] BENCH PRESS (BB/DB) 3X12   B1] INCLINE DB BENCH 3X10 B2] BAND BENT ROW 3XMAX REPS :30 SECS   C1] CG PUSHUPS X10 C2] BAND FRONT RAISE X15 C3] SUITCASES X20 MAX ROUNDS 6 MINUTES FINISHER D] 100 YD SHUTTLES RUN MAX ROUNDS 7-10...

GET WHAT YOU CAME FOR!

Aug 20, 2019 | Focus

GET WHAT YOU CAME FOR! In the FIT FIRST RESPONDER Book – CHAPTER 2,  Coach JC inspires and motivates to GET WHAT YOU CAME FOR! “Leadership is a potent combination of strategy and character. But if you must be without one, be without strategy.” –...

08-20-2019 Tuesday TAC FIT WOD

Aug 20, 2019 | TacFit

STRENGTH WOD EVERY MINUTE ON THE MINUTE FOR 10 MINS OF: 3 HANG POWER CLEANS + 2 SQUAT CLEANS (GET HEAVIER AS YOU PROGRESS)   WOD REPS: 21-15-9 (COMPLETE AS FAST AS POSSIBLE) FRONT SQUAT @95/65 LBS KETTLEBELL SWING @ 53/35...