Gloves are included! Parking, childcare, onsite showers and more!
AMRAP: 10 burpees, 20 squats, 20 skaters lunges, 10 divers push ups, repeat for 6 minutes. Rest for 2 minutes. Repeat 3x total.
Coach Steph will lead you through the holiday season with online support designed to help you stay sane through the holidays. We’ll help you stay on track with your fitness goals, keep working out, be careful with your food choices, and stay sane with your commitments. Steph will provide recipes, workouts, motivation online, and will do beginning and ending assessments to keep you where you want to be through this tough season. Open to ALL MKG members: MAX10, CrossFit and Martial Arts – the only requirements are that you can commit to THREE workouts a week (they don’t all have to be at MKG), have a current membership, and a desire to stay healthy this holiday season.
Register online or over the phone: 206-978-2411
Mini Holiday MAX10 Bootcamp November 17th – December 20th 2014
3 Classes Per Week
Small Group Training
Private Facebook Group
Focus on Fitness, Weight-Loss, and Fun!
Weight and Measurement Tracking
Boot Camp Coach for nutrition and motivational support
Kickboxing, Strength Training, TRX, Circuit Interval Training
Tu | Th | Fr – 930A
M | W | Fr 6P (veterans only or with instructor permission)
M | W 8P | Fr 6P
You can add on additional workout days or childcare here.
Thanks to our friends over at POPsugar Fitness for this weekend’s burst of cardio. Quick, and doesn’t take up much space! If you can’t make it in for classes, do this in your garage.
Weekend workout – pyramid. All the way up, all the way down!
pushups – sit-ups – squats – lunges
Korean Beef Wrapped Asparagus
Danielle Walker – AgainstAllGrain.com
- 1 pound U.S. Wellness Meats Flank Steak, thawed
- ⅛ cup coconut aminos
- 1 tablespoon sesame oil
- 1 clove garlic, minced
- ½ teaspoon ginger, peeled and grated
- ½ tablespoon honey
- ⅛ teaspoon dried red pepper flakes
- 1 tablespoon unsweetened pineapple juice
- ½ tablespoon fish sauce
- 25-30 asparagus stalks, trimmed
- ½ teaspoon sesame seeds
- 1 teaspoon extra-virgin olive oil
- ¼ teaspoon sea salt
- ⅛ teaspoon fresh cracked pepper
- Place the steak in the freezer for 45 minutes. This will make it easier to slice very thinly.
- Meanwhile, make the marinade. Mix the coconut aminos, sesame oil, garlic, ginger, honey, red pepper flakes, pineapple juice, and fish sauce in a bowl and set aside.
- Remove the steak from the freezer, then cut across the grain into very thin strips, about ⅛ inch thick.
- Pour the marinade over the sliced steak, and marinate in the refrigerator for 6-8 hours.
- Preheat your grill to medium heat.
- Rub the olive oil over the asparagus, then wrap each stalk with a strip of beef.
- Sprinkle with salt, pepper, and sesame seeds.
- Grill the beef wrapped asparagus over medium heat for about 6 minutes, turning occasionally to ensure the beef cooks evenly.
Thanks to Against All Grain for this yummy recipe!
MAX10 Fitness at MKG is now offering HIIT Yoga, Fridays at 11:30a. I know, you’re thinking , what the heck is that? I come to MAX10 to get sweaty, to work hard, to hit stuff, to lift weights. Maybe you’ve never tried the yoga class on Sundays. I wasn’t sure what to expect, walking into this high intensity interval yoga class today, but as the director, I figured I should be the guinea pig, right?
We spread our mats out as Tracy began explaining what was going to go down: some yoga, some intervals, some yoga, some pose holding (which was meant to be “recovery”), some intervals, and then some “stretchy goodness” at the end. Sounded awesome to me!!
This class exceeded my expectations. I’ve been a trainer for two and a half years, teaching HIIT classes, barre classes and strength classes. I’ve also been an avid runner and yoga attendee for the last 4 years. This class appealed to the part of me that feels like I should get sweaty if I’m wearing workout clothes, and to the part of me that LOVES the mind-body connection of yoga. Tracy takes the time to explain what muscles we’re using, which ones should be engaged, which should be stretched during each pose, and spends a moment adjusting poses to make them more challenging for your level. If you’re looking for a “real” workout, this is. I was shocked at how many parts of me were sore on Saturday. I was pleased that I felt like I’d worked hard, but still managed to focus on my breath and thoughts and get into that meditative yoga head space that I love so much.
The accessibility of this class is the highlight. It’s for everyone. You’re only against the clock with those intervals, and they’re short bursts, followed by calming poses that flow and make sense. The stretches connect to the moves, and Tracy will encourage you to breathe through the poses, focusing more on your breath rather than your burning legs and arms. Everyone is encouraged to push their own body to a place that feels good FOR THEM. There is no one way to do it.
Join us, bring a friend, try it out. Can’t wait to see you on Fridays!
20 minutes and you’re done (well, maybe you should warm up and stretch and cool down a bit…). Go through this set as many rounds as possible in 20 minutes. See how you do!
Get out and get moving with this traveling workout this weekend!
Run 5 minutes
jog 2 min, sprint 2 min, jog 4 min
Jog 2 min, sprint 4 min, jog 2, sprint 2
10 sit-ups (turn around)
jog 2 min, sprint 2 min, jog 4 min
1 minute plank
run 5 minutes
Walk back to cool down