October 1st 2013

"Hold on For Your Life"

20minute AMRAP

75% Bodyweight Deadlifts
*Every time your hands leave the bar = 25 Pullups*

DON'T LET GO!!! HOLD ON!! This is a mental succubus as well as a total body wrecking ball. The bar may be on the ground for your rest, but every time your hands leave the bar you have to do 25 pullups. Those forearms don't get a break today! See you tomorrow! AVALANCHE RUN!!!

Jesse

September 30, 2013

50 Double Unders
10 Handstand Pushups
40 Double Unders
8 Handstand Pushups
30 Double Unders
6 Handstand Pushups
20 Double Unders
4 Handstand Pushups
10 Double Unders
2 Handstand Pushups

We are really looking forward to this one tomorrow! Don't forget Tuesday night the Avalanche Run begins at 6pm. Old Chicago has cleared things up and from this point forward tables are going to be set aside for Pick It Up Fitness.

Remember the run is completely FREE to the community, we would love it if you brought your friends. 

After five runs you win a shirt!

September 27, 2013

Death by:

Back Squat (135/95)

Bent Over Row (115/75)

The weight must first be cleaned and then put on your back. When the clock starts you will perform one rep and then rest the remainder of that minute. For every minute that passes you will add another rep. This will continue until you cannot complete the required number of reps.

We will rest three minutes and then do the same for the bent over rows.

September 26, 2013

21-15-9

Overhead Squats (95/65)
Knees-to-elbows

Followed by:

4x100 Double Unders - Rest 60 seconds in between rounds.

We've seen much improvement across the board on double-unders lately! Tomorrow we will put them to the test!

September 25 2013

Angie

100x Pull-ups
100x Push-ups
100x Sit-ups
100x Squats

The difficult part about this, you must complete ALL Pull-ups before you move on to the Push-ups, and so on. Your forearms will be burnt out before the Push-ups! This is a benchmark, look it up for some times to beat!! Push-ups are HAND RELEASE, chest to ground every time, pick your hands up, and then do another.
CAN'T WAIT to see you tomorrow!!
Jesse

September 24 2013

Strength Day

Push Press

5 Sets

5 Strict Press --> 5 Push Press (Same Weight No Rest b/w )

90s Rest b/w Sets

Pullups

5 Sets

5 Strict Pullups --> 5 Kip Pullups (Same Band or Bodyweight No Rest b/w )

90s Rest b/w Sets

This will train Muscular Strength, Muscular Endurance, and promote muscle growth! We always train Strength on Tuesdays to encourage all members to both do class AND the Avalanche Run!!! See you tomorrow!!!

Jesse

Member Spotlight- Crystal Mccasland!

 Member Spotlight 

Crystal Mccasland 

I started my fitness journey around 10 years ago weighing 320lbs. I went to my annual Dr. visit and was told “You need to come back on Monday. You have high blood pressure, you are probably diabetic and if we don’t get you on medication you will die soon.” I walked out promising myself I was going to start eating better and moving more. “I refused to be on medication and I was going to see my son grow up.”

I started with baby steps. I began exercising and eating better and as a result I lost 60lbs. Last year I started training with Jesse. All I wanted to do was make the scales move, but in a few months he had me enjoying lifting weights and I felt myself getting stronger. 

I started classes at Pick It Up in the first month they opened. I knew I was going to support Matthew and Hannah in their new endeavor but I got the bonus of having Jesse decide to join them. Coming to Pick It Up I have done workouts I never dreamed I could do. 

There is a great support system here that I love, members who encourage me and who I look forward to seeing. I attend classes 4-5 times a week and do personal training 4 times a week. 

The best advice I can give someone who wants to get stronger and be able to get better times in class would be to get a personal trainer. The more days you can train, the faster your results will happen. 

Crystal, 

We really appreciate how great an example you are. You have an amazing heart and attitude in and outside of the gym. You give 100% every workout and you are the first to encourage those around you. We enjoy your presence, your smiles and constant words of affirmation. We are so thankful for you and we are happy you are at Pick It Up! 

Love, Jesse, Rob, Matthew and Hannah

September 23, 2013

For time:

Run 200m

30x Wall ball (20#) 

20x Toes to bar 

30x Box jumps (24 inch) 

20x SDHP(115#) 

30x Burpees

20x Push Press

(135#)

Run 200m

Don't forget Tuesday night at 6pm is our Avalanche Run! It is completely FREE to the community so make sure you bring a friend! It's sponsored by Breckinridge Brewery and Old Chicago, so we will be going to Old Chicago immediately following the run!

September 20, 2013

4 Rounds

100Feet Overhead Walking Lunges (45/35# Plate)

30x Slam Balls (20/15)

20x Wall Ball (20/14)

10x Handstand Pushups

First time for Overhead Walking Lunges!! Challenge yourself with this total body burner. 

See you guys tomorrow!!!

Love, Roberto

September 19, 2013

First:

21-15-9
Deadlifts (185/135)
Thrusters (95/65)

Each person will have just one bar and will be responsible for changing their weights!

Then:

6x200M Run
Rest 90 seconds between runs

September 18, 2013

5 Rounds for time

10 Pullups
20 Burpees
10 Toes To Bar
20 Sit-ups

September 17, 2013

STRENGTH DAY:

Pull-ups
6-5-4-3-3-4-5-6

Push-ups
6-5-4-3-3-4-5-6

Strength focus on our main body weight exercises, push-ups and pull-ups! Time to get onto your toes and off of those bands!

September 16, 2013

  8 Rounds for Time of:

7 Clean and Jerks (135/95)
6 Pull-ups
5 Pushups 

Post time and modifications to comments!

September 14, 2013

Get ready to get your groove on...

And for Mirror Image tomorrow!

Max effort with partners.

More reps the better ;)

September 12, 2013

Run a half mile
50 Pull Ups
100 Push Ups
150 Bodyweight Squats
Run a half mile

You must start and finish with a half mile run. You can break up the reps however you would like, just don't lose count!

Do you guys agree with these rules?

September 11, 2013

50-45-30-25-10-5

Double Unders
Sit-ups


We have a pretty tough warmup planned for you guys! It's sure to bring back fond memories of years past!

September 10, 2013

21-15-9-3
Thrusters (65/95)
Burpee Pullups

GET PSYCHED!!!

See you tomorrow!!

September 9th 2013

10 Rounds for time

150 Meter Run
7 Chest-to-bar Pullups
7 Front Squats (135/95)
7 Handstand Pushups

For the 150 meter run you will run out the garage door and come in the front door.

Post your time to comments!

What is in our workouts?

Olympic Weightlifting

Olympic weightlifting is a sport for men and women categorized by weight classes from the huge heavyweights to the small flyweights. Only two distinct lifts are performed -- the clean-and-jerk and the snatch.

• The Olympic lifts involve basically every muscle in the human body and this entails a great workout. Olympic weightlifting also forces stabilizer muscles to activate to secure the weight overhead in the lifts.

Gymnastics/Body Weight Exercises 

Gymnastics is a competitive sport in which individuals perform optional and prescribed acrobatic feats mostly on special apparatus in order to demonstrate strength, balance, and body control.

• The early Greeks practiced gymnastics in preparation for war, as jumping, running, discus throwing, wrestling, and boxing helped produce the strong, supple muscles necessary for hand-to-hand combat. 

Cardio

Cardiovascular exercise, also called cardiorespiratory exercise, involves movement that gets your heart rate up to improve oxygen consumption by the body. 

• The stronger your heart, the more efficient it is at pumping blood to the rest of your body. Over time, regular aerobic exercise can also help lower your blood pressure and improve your breathing.

September 5, 2013

Five Rounds For Time

Run 400m
25 Wallballs
25 Slamballs


Post Time To Comments!

About your favorite gym

A little about your favorite gym

Colorado Springs is an ever growing city. The population has grown by 16.3% since the millennium. As of July 2011 the population of our great city is over 400,000.

Recent reports say that by 2030 half of all adults in the United States will be obese. Imagine it is 2030 with our population now this would mean that about 200,000 of our adults are obese. We want to be a part of obesity coming to an end. 

Our focus is to train leaders in fitness and community outreach through education and example. Our plan is to take advantage of Colorado’s clean air and beautiful mountains to motivate and inspire people to create healthy habits by getting out into the community.

It is true that the weight loss industry is very fad based. Although Pick It Up Fitness is eager to keep up with America’s growth in solutions to weight loss, we believe in Science based programs and training. We believe in building healthy habits and making changes that last a lifetime.

The competitive advantage of Pick It Up Fitness is that our facility is a safe, professional, honest and fun environment. 

Referral Program

Referral Program

“Help Us Help You”

Not at your max potential?  

Personal training is a great way to hone your skills and tackle your current weaknesses! 

For every friend that you get signed up for a membership we will give you a 

FREE  1 hour PT session. ($50 value) 

We know how stubborn friends can be though, so for your efforts you will still be rewarded! 

For every 5 friends you bring to a workout we will give you a 

FREE 30 minute PT session. (30$ value)

Class Times

Class Times

6:00am- 7:00am

8:00am- 9:00am                    

5:00pm- 6:00pm

7:00pm- 8:00pm

15% off for Firefighters, Military, Nurses, Police, 

Students and Teachers. Affordable Personal Training also available.

Our professional trainers are committed to helping people accomplish their fitness goals through fun, high intensity group classes. 

Pick It Up Fitness … Leave no rep behind!

How Pick It Up Fitness got its name

While Matthew was visiting his family in New York a few years ago he went to his first church service and the sermon was about prayer. The pastor encouraged people to go on a walk and talk to God just as you would a friend. 

This being said Matthew took a walk after the service. He was unsure of why God would want him and asked God for a sign. Shortly thereafter Matthew noticed the most beaten up and ugly penny he had ever seen. He picked it up, he took it as his sign. He still wanted this penny, God still wants him. 

No matter where you come from or what you have experienced you can always pick it up and get one more rep, get farther than you were before. 

Our mission and vision at Pick It Up is to show members their value and train them to be people of character and passion inside and outside of the gym. 

Meet our trainers at Pick It Up Fitness- Hannah Owen

Hannah Owen is originally from Dallas, Texas and was a gymnast for over 10 years. She graduated from the National Personal Training Institute and holds certifications in aqua fitness and corrective exercise science. She is also a level 1 Crossfit trainer. She coached gymnastics at a YMCA and trained at 24 Hour Fitness. She then changed directions and opened Pick It Up Fitness with Matthew Forster. 

Meet our trainers at Pick It Up Fitness- Jesse Champi

Jesse Champi has a degree in Sports Management from the University of Colorado at Colorado Springs. Jesse also has a NASM personal training certification as well as a certification in TRX. He also trained at 24 Hour Fitness for over 3 years. 

Meet Pick It Up Fitness's Trainers- Matthew Forster

Matthew Forster is originally from Long Island, New York and played baseball for over 12 years. He played in college while studying special education in Selden, NY. He then moved to Colorado Springs in January 2010. 

He was encouraged by his sister to pursue his passion in fitness through going to the National Personal Training Institute. He went through the entire program and graduated at the top of his class and soon became one of the instructors. He taught at NPTI as well as trained at a local gym Fitness 19. He then transferred to 24 Hour Fitness and became an assistant fitness manager. Many months later he made the leap of faith by starting Pick It Up Fitness with Hannah Owen 

 He has many fitness certifications including NASM, NSCA, Olympic Weight Lifting, TRX, Senior Fit certified, and  he is a level 1 Crossfit trainer. 

About us at Pick It Up Fitness

Pick It Up Fitness is a gym for everyone of all fitness levels. Our facility is a passionate, friendly, high intensity and professional setting that inspires and motivates people to accomplish their fitness goals. We offer group classes as well as personal training.

It is true that the weight loss industry is very fad based. Although Pick It Up Fitness is eager to keep up with America’s growth in solutions to weight loss, we believe in Science based programs and training. We believe in building healthy habits and making changes that last a lifetime. 

Pick It Up Fitness is about genuine service, education, and changing lives. We are passionate about holistic health and serving the community. We are excited to train individuals to be leaders in fitness and to create a domino effect of healthy life habits. 

It takes courage, perseverance, emotional endurance and a strong will to keep going and we want to be there with you in your journey toward a healthier life. 

We are located in central Colorado Springs right off of N. Academy and Austin Bluffs. Our address is 4345 Beverly Street Suite G. 

Come check out Pick It Up Fitness and use your 2 free trial classes to see what we are all about!