Fire Factory is a team/task oriented series of challenges on Saturday mornings that pushes you physically while building a sense of teamwork and camaraderie. Want to learn more? Contact us at 520-370-2439.
About Kare Williams
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Entries by Kare Williams
Interested in our programming? Milo Fitness Factory utilizes an in-house, proprietary matrix that blends elements of gymnastics, weightlifting and metabolism conditioning into varying time domains. You may think it’s random but there is a very specific reason why are doing what we are doing on THAT day. Interested in learning more? Feel free to contact […]
Bulldozer is a WOD programmed during Open Gym on Sundays that is designed for athletes looking for an extra challenge that can handle the additional intensity and volume. Anything can be scaled but Bulldozer is definitely not for the faint of heart and is recommended for those who have developed the skills and abilities to […]
Milo Melee’ is programmed every Sunday doing Open Gym and is designed to have some fun using tolls we don’t normally get to use on a regular basis like sandbags, sleds, soft stones, etc. The workout usually take place both indoors and outdoors and allow out members to take the speed, agility and strength that […]
Our Performance Myofascial Release class guides the athletes through a series of movements designed to work with the connective tissue (fascia) to relieve mobility restrictions that impede performance.
Warm Up Down and Backs 10 Table Tops 10 Cat Cow 10 Bridge leg lifts 20 sec DD to SM PVC SS Bergener W/U Question of The Day Would you rather have a miniature horse or a giant dog as a pet? Tech / Skills 3 Position Snatch Pulls & Snatches 1 x High Hang […]
Warm Up 3 x 200 run or row 5 Walk out to Push Up 5 Burpees 3 Negative push Ups 20 Arm Circles 20 Zombie Kicks 10 Hollow Hold to Superman 10 Knee Taps with leg extension Bench Press Warm up sets 8 6 4 2-2-2-etc… Question of The Day Would you rather travel the […]
Warm Up 600 run or row SPRINT alternating 100 meters 2x Lunge out 30 sec Hollow Hold Spiderman back Bear crawl out Zombie back PVC SS Bergener W/U Empty Bar: 5 Snatches 5 Cleans 5 Deadlifts Bulldozer Barbell EMOM 3 Lifts every minute on the minute. Start With Snatches and progress as far as you […]
NOTE: Fire Factory will start at 0830 instead of 0800 because a number people Fire Factory regulars will be doing the 9/11 Tower Challenge before class starts and we want to make sure we can finish the Tower Challenge and get to Fire Factory on time. 2 Rounds (3 person teams) Station #1 (6 min) […]
Warm Up 400 run or 500 row SPRINT the last 100 meters “Med Ball Circle game” 10 Ring rows Shoulder Stretch 10 Box Stepovers Pigeon stretch 30 Singles calf stretch Then: 5 Pull ups Shoulder stretch 5 Box jumps 20 sec hip opener Question of The Day Would you rather be forced to dance every […]