"The 12th Day of Crunchmas"

What Happens When You Shoot Video All Day

Brought to you by Nate Sagez, Adam Hickson, & Mitch Bowers

 

Here at The Crunch, we like to know how to protect ourselves. 

Super reps for super pecs.

Making rope climbs look easy.

Not getting the biceps you've been dreaming of?  Try out this variation! 

How to do a 1 arm pull up, effortlessly. 

 

Are you ready to get started and reach your goals this new year?!  Check out our Intro Class starting in January!

"The 11th Day of Crunchmas"

Using New Pieces of Equipment

Brought to you by Adam Hickson

 

Building a Strong Back

Rows are a great accessory lift for a back day. Challenge yourself with this new attachment.
 

Strongman Yoke

This beautiful machine can be used for a ton of functions in the gym. Adjust the height, load some weight up, and walk yourself to a stronger body. 

 

Are you ready to get started and reach your goals this new year?!  Check out our Intro Class starting in January!

"The 6th Day of Crunchmas"

Shoulder Complex Therapy

Brought to you by Adam Hickson

 

Experiencing Shoulder Pain?

Give this routine a try! This can be done before or after a workout and as many times as your body will allow.

The four movements with the band, weights, or dumbbells are...

  • External Rotation x 10
  • Internal Rotation x 10
  • Forward Pulls x 10
  • Rear Delt Drags  x 10

 

Are you ready to get started and reach your goals this new year?!  Check out our Intro Class starting in January!

"The 3rd Day of Crunchmas"

Washboard Wednesday

Brought to you by Meghan Griswold, Shannon Dunham, & Mitch Bowers

 

Looking for Six Pack Abs?  Try this fat shredding routine that will have you ready for the beach!

4 Rounds:  45 seconds on 15 off each

Knee to Elbow; Core Burpee; 4 high knee 4 mountain climber; Squat W/roundhouse 

The Atlas lift is a great addition to any workout routine! 

Tired of regular crunches!?  Try out the Super Crunch! 

This ab complex will give you a total core workout sure to improve the midline! 

Bored with your regular ab moves?  Here are a couple of great variations to throw in the mix!

 

Are you ready to get started and reach your goals this new year?!  Check out our Intro Class starting in January

"The 2nd Day of Crunchmas"

Opening Up Your Hips

Brought to you by Mitch Bowers

 

Do you have trouble getting your hips to open up?  Or do you have a hip impingement?  This nasty little piece of torture is sure to help you out in those regards.  Enjoy!!

This is a great variation to the above stretch, especially if your hip flexors are particularly sticky.  Let the band pull you into the deepest lunge possible and spend some time there.  Remember to go to your happy place and BREATHE!!

This has quickly become my go to pre squat and deadliest routine.  I do other things besides this, but I am always throwing this in. If your hips still feel sketchy, hit the foam roller!!

This nasty little devil is known as "The Fragon."  It's a mixture of a Dragon Pose and a Frog Pose.  Try hitting different angles every time you do this stretch.  It is a staple in the ROMWOD routines that I do every morning.  Prepare the groins!!

Are you frustrated with your lack of mobility, pain throughout the day, low strength, and  low energy?  As we age, it is extremely important to continue living a healthy and active lifestyle!!  Let me know if I can be of any help on your path to longevity, strength, and a pain free life!!

"The 1st Day of Crunchmas"

Bench Press Tip & Tricks

Brought to you by Adam Hickson

 

Bench Tip #1: Hand Placement

Find the placement that works for you. 

Bench Tip #2: Platform

Build the butt crack, hold the pencil!

Bench Tip #3: Contact Points

-Build the Butt Crack Platform,

-Flex the Glutes,

-Screw Your Feet Into the Floor!

 

Are you ready to get started and reach your goals this new year?!  Check out our Intro Class starting in January!