Fit Society and Xendurance – A Partnership fueled by Performance

Fit Society is pleased to announce our Official Partnership with Xendurance commencing September 2017. We are beyond excited to bring to our community a clinically proven product line specifically tailored for active and performance centered individuals. The time has come for our members and clients to experience the results that Xendurance products have been giving elite athletes, pro-athletes and “weekend warriors” around the world in training and life for over a decade.

As a member of our fitness family, you’ll come to learn more about Xendurance in the coming weeks. For now know that we have partnered with a company that has created scientifically based product formulas that contain the purest, most bioavailable ingredients and deliver them into the body where they can be properly absorbed. Xendurance is well known in the supplement industry to be among the best of the best.

You’ll appreciate the fact the Xendurance product line is streamlined and purpose driven. Most importantly, the products are clinically proven to work. For example, the flagship product called Extreme Endurance is like no other product in the world. It has multiple published, Gold Standard, third party, double-blind, placebo controlled, clinical studies that have concluded that Extreme Endurance significantly reduces muscle damage, muscle trauma, muscle soreness, muscle burn, CK levels, lactic acid, and oxidative stress. In turn, individuals taking Extreme Endurance and any other Xendurance products have benefited from an increase in recovery time, performance, and have realized significant results.

The purity, potency, and delivery of the Xendurance products are second to none and are manufactured in facilities that are NSF International Certified, (GMP) Good Manufacturing Practice Registered and Certified ISO/17025 drug-free.

In summary, the rationale for partnering with Xendurance is simple. We want to provide a convenient on-site, clinically proven product line, specifically tailored for our community of active and performance centered individuals. Stay tuned for product unveiling, sampling, and education in the weeks to come!

In Health,
The Fit Society Team


50/30 X 5 rounds

1. BB bent over row
2. KB 1/2 kneeling SA press
3. Plank shoulder taps
4. Sit-ups
5. Dynamax chop

Gymnastics Skill Day

A. Lateral wall walks – 10 steps each direction X 3 sets
B. Strict HSPU – 6 sets of 3-5 reps
-15 min to work on both

C. EMOM X 16
Even: 30 second hollow body hold
Odd: 50 DUs

Post your scores to the Whiteboard.



Minute 1: 8-10 Power Cleans(65/45)
Minute 2: 50 DU or 150 Singles
Minute 3: 10-15 Push-ups
Minute 4: Max Wall Balls
Minute 5: Rest

Whiteboard score= time

A. Snatch Balance
– 3 reps EMOM X 5
– 2 minutes to switch load
B. Snatch High Pull
– 3 reps EMOM X 5
– 2 minutes to switch load
C. Snatch
– 1 rep EMOM X 5

D. 100 calorie Row for time (cap 15 min)
*Every 20 calories stop and do 10 KB American Swings (53/35), start on swings

A. 1 mile Indian Run (15 min cap)

B. Partner WOD
Partner A rows 300 m while Partner B perfoms V-ups then switch places = 1 round
5 rounds for time (cap 20)

Post your scores to the Whiteboard.


Fitness and Performance
Whiteboard score= rounds + reps

A. Position Deadlift
Coach will cue the class to hold for 1 second at each of the following positions:
Floating, Mid shin, Below Knee, Above knee, Top of extension
– 5 sets of 5 reps @ 50-60 %
Rest 2 minutes between sets
( 20 minutes)

B. 16 min AMRAP
Fitness: 8 Medball cleans
10 KB goblet squats
12 KB goblet hold reverse lunges

Performance: 8 Squat Cleans(135/95)
10 KB goblet squats (53/35)
12 KB SA OH reverse lunges total (53/35)

Post your scores to the Whiteboard.


30/10 X 6 at same station

1. Side plank with rotation
2. Plate Press
3. KB SA OH Farmer Carry (curb to curb)
4. HS hold
5. Rower
6. Burpee

Whiteboard score= time

A. 4 sets of :
10 Tall Kneeling KB Alternating Presses (10 per arm)
12 BB bent over supinated grip row
(16 min)

B. One round for time (18 cap)
200 m SA OH Farmer Carry
25 Push-ups
200 m SA OH Farmer Carry
25 Push-ups
400 m run
*Do same arm for the entire 200, then switch on the next. Pick a weight you can keep arm triple stacked.

One round for time (30 min cap)

20 KB Jacks
40 Calorie Row
60 Wall Balls
80 Sit-ups
100 Plank hip drops
80 Sit-ups
60 Wall Balls
40 Calorie Row
20 KB Jacks

Post your scores to the Whiteboard.


Fitness and Performance

Last class at 3 pm. There will be no 4 or 6 pm classes today. Meet us at our new location Saturday morning for all regular scheduled classes 7,8,9,10,11,12!

Post your scores to the Whiteboard.


30 seconds work/ 1 minute rest X 5 at each station

1. Sprints
2. Back Squats
3. Rower
4. TRX hamstring curls

Whiteboard score= reps

A. 5 sets of:
8 SL RDL per leg
8 USB weighted Step up/ leg (keep one foot on box)
12 GHD hip extension
– 25 min to work

B. 10 min AMRAP
DB Burpee Box Step up (45/25) Both on 20 inch box

Post your scores to the Whiteboard.


A. 45/15 X 4 rounds

1. TRX chest press
2. DB skull crusher
3. KB bent over row
4. Box dips

B. 5 rounds for time (15 cap)
20 Plate G2OH (45/25)
10 Calories on Row
5 Trainer haters(30/15)

Whiteboard score= Reps

A. Bench Press
5 sets of 5 reps at the same load
-15 minutes to work on

B. Climb the ladder
5 minutes to warm-up the clean then 15 min to climb…

1 Power clean( BW/3/4BW)
1 Bench Press (BW/3/4 BW)
2 PC
2 Bench
3……. until 15 min time cap

4 sets at each couplet (35 min cap)

1. Complex of 20 sec Hollow body hold, 6 hollow body rocks, 6 V-ups (without stopping)/ 12 Inchworms
2. Complex of 10 TRX plank saw, 10 TRX crunch, 10 TRX pikes/ 20 Rower cals
3. 6 Suicides/ 50 Mtn Climbers

Post your scores to the Whiteboard.


Fitness and Performance
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
*Complete all reps of each exercise before moving to the next.

Post your scores to the Whiteboard.


35 min AMRAP

200 m run
20 Lunges
20 Wall Ball
400 m run
40 Lunges
40 Wall Ball
600 m run
60 Lunges
60 Wall Ball
800 m run
80 Lunges
80 Wall Ball……

Whiteboard score= time

A. Front Squats
-Every 90 seconds X 9 sets
Set 1- 12 reps@50%
Set 2- 10 reps @ 50%
Set 3 and 4- 8 reps @60%
Set 5- 6 reps @70%
Set 6- 6 reps @ 75%
Set 7- 3 reps @85%
Set 8- 1 rep @90%
Set 9- 1 rep @95%

B. 1 round for time (20 cap)
30/20 Bike calorie Buy in
50 Box Jumps (24/20)
100 DU
50 Front Squat from floor (95/65)
50 Burpees

60/20 X 4 at same station

1. Suicides
2. TRX oblique crunch
3. Slam balls
4. GHD or Weighted Sit-ups
5. DUs
6. KB Turkish Get-up

Post your scores to the Whiteboard.