FitWit Decatur/Kirkwood

In addition to our fitness camp programs, FitWit Decatur/Kirkwood now offers studio classes!

Fitness Camp – Our award-winning group fitness program – fun, affordable, effective, workouts with a great community and accountability (check out our community in the blog below). Learn more here or schedule a free fitness consultation here!

Studio Classes – Kettlebell, TRX, indoor rowing and cross-training variety in smaller class sizes and a flexible schedule. See pricing, schedule and sign up here.

The Kirk Workouts for The Week of 9/11-9/16

Monday:  9/11 Newbie Day 1: 5x5 Min Stations  - 1 Minute Rest BTWN Stations Station 1: Air Bike Tabata Sprints :20/:10 Partner Switch - 8 Person Max Efforts x 5 rounds Station 2: AMRAP 10x TRX Kneeling Rollout 10x (Total 5/Side) Pistol squats Repeat 3-5 rounds Station 3: AMRAP Deadlift station Set of...
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Saturday September 9th – Partner Rowing Relay + Tabata Stations

Saturday: 9/9 2 Stations:
  1. Partner Rowing Relay
2,000m Teams of 2 switch every 250m During rest complete number of Push Ups for the meters over or under 250m Next Rower can not Start until pervious rower has finished their push ups. Restart your Monitor every time each person Rows four times for a total of 1,000+/-m Each First Team...
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Friday September 8th – Burp n’Ball + Team Picture Game

Friday: 9/8 Burp n’Ball + Team Picture Game Burp n’Ball – Burpees/Wall Balls switch every 30-seconds. 6 min max effort. Record reps for one big score.   Team Picture Game: Teams of 4 race around to each station to complete the required reps. Only 3 of the 4 teammates may be working at once. After completing the final station,...
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Thursday September 7th – Supersets + Ropes Circuit

Thursday: 9/7 New Strength: 12 Min WEEK 11 For the next 12 weeks will start with 12 min of  x Reps for one of our main strength lifts. Campers will pick one of the lifts. For example if they chose to Lowerbody on Tuesday than they will Upperbody on Thursday. Campers will pick their KBs and approach...
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Wednesday September 6th – Running HIIT Circuit

Wednesday: 9/6 Running HIIT Circuit:  4 Stations – :40 work/:20 rest alternating moves for 4 minutes – followed by :60 Run. 1 minute rest between stations. Station 1 KB Goblet Side Lunge / KB Goblet  Stepback Lunge Run 300m 2nd White Mail Box on Clifford – 60 Seconds Station 2 MB Side Shuffle/Slamball (4/1)  – Holding MB Side Shuffle 4...
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The Kirk Workouts for The Week of 9/5-9/9

Tuesday: 9/5 New Strength: 12 Min WEEK 11 For the next 12 weeks will start with 12 min of  x Reps for one of our main strength lifts. Campers will pick one of the lifts. For example if they chose to Lowerbody on Tuesday than they will Upperbody on Thursday. Campers will pick their KBs...
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Saturday September 2nd –

Saturday: 9/2 5 x 5 min Stations  (1 min rest between sets) Parking Lot Loop run buy-in followed by AMRAP until time called:   Station 1:  12 KB Swing, 8 MB Thrusters Station 2:  8 Medball Situp and Press/ 8 Medball Pushup R: 2 Hands on Medball W: one hand and alternate, B: knee push ups Station 3: 8 KB...
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Friday September 1st – “Time After Time”

Friday: 9/1 “Time After Time” (26 Mins) 4x5 Min EMOMs: Count Total Number of Jump Ropes for all 4 EMOM’s
  • Rest :90 Secs Between each
EMOM 1: 10 Dips + Jump Rope EMOM 2: 10 TRX Low Rows + Jump Rope EMOM 3: 10 KB Swings + Jump Rope EMOM 4: 10 Push Ups + Jump Rope Red: 10 Reps, Feet...
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Thursday August 31st – Supersets + Rowing Circuit

Thursday: 8/31 New Strength: 12 Min WEEK 10 For the next 12 weeks will start with 12 min of  x Reps for one of our main strength lifts. Campers will pick one of the lifts. For example if they chose to Lowerbody on Tuesday than they will Upperbody on Thursday. Campers will pick their KBs and approach...
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