@hitfitnesswarehouse - HIT Fitness Warehouse

We are a community of people who support, educate, and encourage everyone to achieve their fitness goals! #fitnessmotovation
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Check out these simple but powerful workouts by Coach Craig to start your week
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Check out these simple but powerful workouts by Coach Craig to start your week

Testimonial from Fabiana part 2
“Full support from the coaches, live videos, complete manual on the foods, fasting and also supported us for after the Keto Challenge. Coaches here are great knowledgable and this feels like a family. I have been able to feel motivated again and am enjoying life again in the fitness world
Not a member? Take advantage of our two week trial. Link in bio ️
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#mondaymotivation #funfitness#advocare #challengeyourself #bettereveryday #fitspo #boxingfitness #fortlauderdale #crossfit #workout #exercise #bootcamp #health #fitspo #setgoals #performance #miami #highintensitytraining #beastmode #newyear #resolutions #2019 #motivation #motivationalquotes #couplegoals #fitnessmotivation
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Testimonial from Fabiana part 2 “Full support from the coaches, live videos, complete manual on the foods, fasting and also supported us for after the Keto Challenge. Coaches here are great knowledgable and this feels like a family. I have been able

Fort Lauderdale, Florida
Testimonial from our member Fabiana 
Full support from the coaches, live videos, complete manual on the foods, fasting and also supported us for after the Keto Challenge. Coaches here are great knowledgable and this feels like a family. I have been able to feel motivated again and am enjoying life again in the fitness world
Not a member? Take advantage of our two week trial. Link in bio ️
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#mondaymotivation #funfitness#advocare #challengeyourself #bettereveryday #fitspo #boxingfitness #fortlauderdale #crossfit #workout #exercise #bootcamp #health #fitspo #setgoals #performance #miami #highintensitytraining #beastmode #newyear #resolutions #2019 #motivation #motivationalquotes #couplegoals
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Testimonial from our member Fabiana "Full support from the coaches, live videos, complete manual on the foods, fasting and also supported us for after the Keto Challenge. Coaches here are great knowledgable and this feels like a family. I have been

Fort Lauderdale, Florida
Shout out to our HIT FITNESS athlete Vagner Rocha as he competes this weekend and over fourth July up at the happiest place on earth  Disney World!  We’re all rooting for you Vagner!
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#mondaymotivation #funfitness #advocare #challengeyourself #bettereveryday #fitspo #boxingfitness #fortlauderdale #crossfit #workout #exercise #bootcamp #health #fitspo #setgoals #performance #miami #highintensitytraining #beastmode #newyear #resolutions #2019 #motivation #motivationalquotes #couplegoals #fitnessmotivation #jujitsu
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Shout out to our HIT FITNESS athlete Vagner Rocha as he competes this weekend and over fourth July up at the happiest place on earth Disney World! We’re all rooting for you Vagner! . . . . . . #mondaymotivation #funfitness #advocare #challengeyours

Fort Lauderdale, Florida
10 Ways to Torch 100 Calories FAST LINK IN BIO!
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Some days you simply do not have time for your usual workout. Perhaps you are traveling or you have meetings from dawn ‘til dusk. Or maybe something totally unexpected comes up and your workout time disappears.
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#mondaymotivation #funfitness#advocare #challengeyourself #bettereveryday #fitspo #boxingfitness #fortlauderdale #crossfit #workout #exercise #bootcamp #health #fitspo #setgoals #performance #miami #highintensitytraining #beastmode #newyear #resolutions #2019 #motivation #motivationalquotes #couplegoals #fitnessmotivation
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10 Ways to Torch 100 Calories FAST LINK IN BIO! . . . Some days you simply do not have time for your usual workout. Perhaps you are traveling or you have meetings from dawn ‘til dusk. Or maybe something totally unexpected comes up and your workout ti

Fort Lauderdale, Florida
️TRAINING TIP TUESDAY: HOLDS B4 CARRIES ️ RACK STACK Bottom squat hold wall sit - 30 seconds ON, - 30 seconds OFF
10 rounds
HOLDS are your FOUNDATION.
KILL IT THIS WEEK!
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️TRAINING TIP TUESDAY: HOLDS B4 CARRIES ️ RACK STACK Bottom squat hold wall sit - 30 seconds ON, - 30 seconds OFF 10 rounds HOLDS are your FOUNDATION. KILL IT THIS WEEK!

Fort Lauderdale, Florida
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“You learn more from failure than from success. Don’t let it stop you. Failure builds character.” Comment below  “YES” if you agree and tag a friend who needs to see this 
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#mondaymotivation #funfitness #advocare #challengeyourself #bettereveryday #fitspo #boxingfitness #fortlauderdale #crossfit #workout #exercise #bootcamp #health #fitspo #setgoals #performance #miami #highintensitytraining #beastmode #newyear #resolutions #2019 #motivation #motivationalquotes #couplegoals #fitnessmotivation #monday #fitness #comment #challenge
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“You learn more from failure than from success. Don’t let it stop you. Failure builds character.” Comment below “YES” if you agree and tag a friend who needs to see this . . . #mondaymotivation #funfitness #advocare #challengeyourself #bettereveryd

Fort Lauderdale, Florida
Precision. Discipline. Dedication=RESULTS! It’s Friday but you still have a chance to workout with us. Come to our 5:30 pm Warrior Combat! Not a member? Click the link in bio to take advantage of our two-week trial 
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#mondaymotivation #funfitness#advocare #challengeyourself #bettereveryday #fitspo #boxingfitness #fortlauderdale #crossfit #workout #exercise #bootcamp #health #fitspo #setgoals #performance #miami #highintensitytraining #beastmode #newyear #resolutions #2019 #motivation #motivationalquotes #couplegoals #fitnessmotivation
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Precision. Discipline. Dedication=RESULTS! It’s Friday but you still have a chance to workout with us. Come to our 5:30 pm Warrior Combat! Not a member? Click the link in bio to take advantage of our two-week trial . . . #mondaymotivation #funfitnes

Fort Lauderdale, Florida
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 New Blog Post ‼️ It’s Summer! Beat the Heat with these Summer Workout Tips! 
If you have been working out over the past winter and spring months, you may be surprised at the new challenges that summertime fitness throws at you. 
Summer is here, and you are probably discovering that your body reacts to the heat and humidity differently than it does to cooler, drier conditions. (LINK IN BIO)
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#mondaymotivation #funfitness#advocare #challengeyourself #bettereveryday #fitspo #boxingfitness #fortlauderdale #crossfit #workout #exercise #bootcamp #health #fitspo #setgoals #performance #miami #highintensitytraining #beastmode #newyear #resolutions #2019 #motivation #motivationalquotes #couplegoals #fitnessmotivation #summer
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New Blog Post ‼️ It’s Summer! Beat the Heat with these Summer Workout Tips! If you have been working out over the past winter and spring months, you may be surprised at the new challenges that summertime fitness throws at you. Summer is here, and

Fort Lauderdale, Florida
Stability training gets a bad rap mainly due to the bastardized exercises that ‘Gym Clowns’ 🤡 attempt to do when the circus comes in town. For those of you out there that love your bench press, here is a ‘superior method’ to increase your strength without all the added stress on the shoulder girdle, allowing for a much more joint-friendly approach.
REVERSE GRIP BENCH PRESS
Co-activation of the biceps long head improves shoulder stability.
REAR DELT RAISES
While the bench press focuses primarily on developing anterior pushing-strength, these will activate and build strength in your posterior pulling-muscles of the upperbody.
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Stability training gets a bad rap mainly due to the bastardized exercises that ‘Gym Clowns’ 🤡 attempt to do when the circus comes in town. For those of you out there that love your bench press, here is a ‘superior method’ to increase your strength wi

Monday= New Week, New Start, New Goals! Make yourself proud and crush your fitness goals with us. Join us tonight class schedule below 
5.30 PM //
WARRIOR COMBAT

06.30 PM // SPEED. AGILITY. QUICKNESS.

07.30 PM // WARRIOR COMBAT
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#mondaymotivation #funfitness#advocare #challengeyourself #bettereveryday #fitspo #boxingfitness #fortlauderdale #crossfit #workout #exercise #bootcamp #health #fitspo #setgoals #performance #miami #highintensitytraining #beastmode #newyear #resolutions #2019 #motivation #motivationalquotes #couplegoals #fitnessmotivation #hitfitnesswarehouse #hitfitness #goals #dreams
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Monday= New Week, New Start, New Goals! Make yourself proud and crush your fitness goals with us. Join us tonight class schedule below 5.30 PM // WARRIOR COMBAT 06.30 PM // SPEED. AGILITY. QUICKNESS. 07.30 PM // WARRIOR COMBAT . . . . . #mondaymot

Fort Lauderdale, Florida
If your coach doesn’t cheer you on like this then you’re missing out! Good news for you we have an awesome two week trial for you to check out! Click the link in bio
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#mondaymotivation #funfitness#advocare #challengeyourself #bettereveryday #fitspo #boxingfitness #fortlauderdale #crossfit #workout #exercise #bootcamp #health #fitspo #setgoals #performance #miami #highintensitytraining #beastmode #newyear #resolutions #2019 #motivation #motivationalquotes #couplegoals #fitnessmotivation #thursday #coach #goals
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If your coach doesn’t cheer you on like this then you’re missing out! Good news for you we have an awesome two week trial for you to check out! Click the link in bio . . #mondaymotivation #funfitness #advocare #challengeyourself #bettereveryday #fitsp

Fort Lauderdale, Florida
Let's get back to the bear crawl! Let's get back to basics! Find out how it can be the key to your conditioning program. Bear Crawls will get your heart pumping out of your chest. Learn more in our latest blog post Crawling for Conditioning” LINK IN BIO ‼️
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#mondaymotivation #funfitness#advocare #challengeyourself #bettereveryday #fitspo #boxingfitness #fortlauderdale #crossfit #workout #exercise #bootcamp #health #fitspo #setgoals #performance #miami #highintensitytraining #beastmode #newyear #resolutions #2019 #motivation #motivationalquotes #couplegoals #fitnes #blog #fitnessblogger
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Let's get back to the bear crawl! Let's get back to basics! Find out how it can be the key to your conditioning program. Bear Crawls will get your heart pumping out of your chest. Learn more in our latest blog post "Crawling for Conditioning” LINK IN

Fort Lauderdale, Florida
Kevin and Kane demonstrate a phenomenal Core Exercise called “The Sit-Out” that works your abdominals, your hips, and your upper body. What do you think? Have you tried this exercise? Leave your comment below!

A sample workout that includes the sit-out core exercise would be the following routine, performed as a circuit, 3-5x through:
-5 minute cardio warm-up
-10 push-ups
-10 sit-outs per side
10 sit ups
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Kevin and Kane demonstrate a phenomenal Core Exercise called “The Sit-Out” that works your abdominals, your hips, and your upper body. What do you think? Have you tried this exercise? Leave your comment below! A sample workout that includes the sit-

Don’t miss your chance to workout with us tonight! Check out our schedule 
Warrior Combat// 5:30 pm
Speed.Agility.Quickness// 6:30 pm
Warrior Combat// 7:30 pm
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Don’t miss your chance to workout with us tonight! Check out our schedule Warrior Combat// 5:30 pm Speed.Agility.Quickness// 6:30 pm Warrior Combat// 7:30 pm

Flashback to our Beach Workout! Summer is right around the corner. Who is ready for another one ⁉️ Comment below and tag a friend who would want to work it out at the beach
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Flashback to our Beach Workout! Summer is right around the corner. Who is ready for another one ⁉️ Comment below and tag a friend who would want to work it out at the beach

Fort Lauderdale, Florida
LINK IN BIO FOR POST!
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LINK IN BIO FOR POST!

Posted @withrepost • @coachkojak -
TRAINING TIP TUESDAY -
Did you know that crawling is the most Primal form of movement of all mankind. It is also the one of the most versatile as well. • Crawling can be utilized within dynamic warm ups,  Within specific activations drills,  In conditioning work. -
 FYI, can you get your heart pumping out of your chest! -
 BASIC BEAR CRAWL FWD/BWD => https://youtu.be/hTjZos9ZU90 .
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️ Key Coaching Points: 
The OBJECTIVE is to have your right hand and left foot come off the ground and then go back to the ground simultaneously. This is 1-step .
Repeat again with the left-hand and right foot. This is 2-steps. Do 4-steps forward and 4-steps Backward .
Focus on the basics, keeping a neutral spine and moving smoothly through all steps .
Never sacrifice form for speed or duration, this is about training your body to maintain FULL CONTROL throughout the ENTIRE MOVEMENT!
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Posted @withrepost@coachkojak - TRAINING TIP TUESDAY - Did you know that crawling is the most Primal form of movement of all mankind. It is also the one of the most versatile as well. • Crawling can be utilized within dynamic warm ups, Within spe

Fort Lauderdale, Florida
Our nation owes a debt to its fallen heroes that we can never fully repay. MURPH Workout complete! Happy Memorial Day 🇺🇸
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"Our nation owes a debt to its fallen heroes that we can never fully repay." MURPH Workout complete! Happy Memorial Day 🇺🇸

Fort Lauderdale, Florida
Our Memorial Day Murph Workout is happening this Monday 5/27! We love to do this workout to honor and remember all those that served and sacrificed for our freedom. This event is FREE and open to the public you just have to sign up to secure your spot. The times are 8am/9am/10am.
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Our Memorial Day Murph Workout is happening this Monday 5/27! We love to do this workout to honor and remember all those that served and sacrificed for our freedom. This event is FREE and open to the public you just have to sign up to secure your spo

Fort Lauderdale, Florida
Like It or Not, CrossFit Has Changed The Way We Train FOREVER!
There's a new trend in The world of fitness and it is NOT CrossFit! Facilities all around the world are ditching traditional CrossFit exercises like kipping pull-ups, exceeding amounts of burpees and shin-busting box jumps for smarter, safer, more scalable variations.
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Don't do CrossFit? Well, me either. But it would be naive to think that CrossFit's influence hasn't touched every aspect of our sports performance and fitness industries as we know them today! LINK IN BIO TO LEARN MORE 
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#mondaymotivation #funfitness#advocare #challengeyourself #bettereveryday #fitspo #boxingfitness #fortlauderdale #crossfit #workout #exercise #bootcamp #health #fitspo #setgoals #performance #miami #highintensitytraining #beastmode #newyear #resolutions #2019 #motivation #motivationalquotes #couplegoals #fitnessmotivation
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Like It or Not, CrossFit Has Changed The Way We Train FOREVER! There's a new trend in The world of fitness and it is NOT CrossFit! Facilities all around the world are ditching traditional CrossFit exercises like kipping pull-ups, exceeding amounts of

Fort Lauderdale, Florida
Tire Flipping like a pro 
No days off here at Hit Fit! Want to crush your goals like our members ? Take advantage of our two-week trial offer link is in bio
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Tire Flipping like a pro No days off here at Hit Fit! Want to crush your goals like our members ? Take advantage of our two-week trial offer link is in bio

Fort Lauderdale, Florida
And just like that another Great 8 Challenge in the books! We are so grateful to be a part of your fitness journey. We love seeing you guys accomplish your goals. Shout out to our Great 8 Challenge winner Michael (@thelashguy) for winning this challenge plus a five day four night five-star hotel stay in Mexico  🇲🇽 !
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And just like that another Great 8 Challenge in the books! We are so grateful to be a part of your fitness journey. We love seeing you guys accomplish your goals. Shout out to our Great 8 Challenge winner Michael (@thelashguy ) for winning this challe

Fort Lauderdale, Florida
MONDAY MOTIVATION 
“SUFFER THE PAIN OF DISCIPLINE OR SUFFER THE PAIN OF REGRET”
Coach Kevin
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MONDAY MOTIVATION “SUFFER THE PAIN OF DISCIPLINE OR SUFFER THE PAIN OF REGRET” Coach Kevin

Fort Lauderdale, Florida
“You never know how strong you are until being strong is the only choice you have” Comment “Yes”  if you agree! Tag a friend that needs this reminder
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“You never know how strong you are until being strong is the only choice you have” Comment “Yes” if you agree! Tag a friend that needs this reminder

Fort Lauderdale, Florida
We are so proud of our members! They come in each week with determination to accomplish their goals and the results are obvious. Take advantage of our trial offer and join us tonight!
WARRIOR BOOTCAMP at 5:30 pm/ 6:30 pm and 7:30 pm! 
Link in bio for details!
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We are so proud of our members! They come in each week with determination to accomplish their goals and the results are obvious. Take advantage of our trial offer and join us tonight! WARRIOR BOOTCAMP at 5:30 pm/ 6:30 pm and 7:30 pm! Link in bio for

Fort Lauderdale, Florida
HOW TO CHOOSE THE BEST JOINT-FRIENDLY EXERCISES FOR YOU AND YOUR GOALS

By selecting the best exercises to build maximal strength and size, while limiting unnecessary stress and risk of injury, you can build a bulletproof body that will perform as well as it looks. In this article, you will learn why selecting the right exercises is the key to you training longer and harder. 
Link in bio to learn more!
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HOW TO CHOOSE THE BEST JOINT-FRIENDLY EXERCISES FOR YOU AND YOUR GOALS By selecting the best exercises to build maximal strength and size, while limiting unnecessary stress and risk of injury, you can build a bulletproof body that will perform as we

Fort Lauderdale, Florida
The last few weeks of ‘Training Tip Tuesday’ I have included workouts from the NEW, ‘ANYWHERE ANYTIME 2.0 ReVAMPT’ that have hit on several different types of training styles. Week 1 was a faster paced HIT training session. 
Week 2 was a slower paste more joint-friendly/functional bodybuilding training session. 
Week 3, right f-ing now, you’re going to do a combo of both weeks and dig deep to pull out the Ultimate Bad-Ass Athlete version of YOU! The best time to start training smarter is today, the second-best time is tomorrow!  Here’s how it works: 
Just as We did the last two weeks, first warm up (do some cardio to warm up your body, and then some dynamic total-body exercises like leg swings, lunges, push-ups, etc. to get your muscles in gear). •
Then:
•
PART 2=>
Your going to start off with TABATA at 40-seconds worth of work, followed immediately with 20-seconds of ‘active rest’ with A skilled movement (such as jumping Muscle Ups). Then, repeat this again, followed by a 1-minute rest, for a total of 3-minutes.  This is 1 round, and you should try and complete 4 TOTAL ROUNDS for a total of 12-minutes.
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(5-steps)Supine Inverted Walk + (5-reps)Invert Row - 40-seconds
Jumping Muscle Up - 20-seconds (5-steps)Dip Walk + (5-reps)Dips - 40-seconds
Jumping Muscle Up - 20-seconds
==>> COMPLETE 4 ROUNDS.
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PART 3=>
In an alternating EMOM style do:
Feet Elevated Pike Push Up - 40-seconds
20-seconds REST
Pike Walk Out - 40-seconds 
20-seconds REST
Lateral SAQ Step Up & Over (fast) - 40-seconds 
20-seconds REST
 Elevated SAQ Crossover Step Up - 40-seconds
20-seconds REST
==>> COMPLETE 4 ROUNDS **If you’re interested in seeing this type of video done with a kettle bell, dumbbell, sandbag, or any other training tools you’re curious about then just send me a direct message.

Keep eyes out for tomorrow’s blog post on the “CONTINUATION OF BECOMING BULLETPROOF , CHOOSING YOUR BEST EXERCISES.”
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The last few weeks of ‘Training Tip Tuesday’ I have included workouts from the NEW, ‘ANYWHERE ANYTIME 2.0 ReVAMPT’ that have hit on several different types of training styles. Week 1 was a faster paced HIT training session. Week 2 was a slower paste

MONDAY MOTIVATION 
“Whether you think you can, or you think you can’t, you’re right.”
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MONDAY MOTIVATION “Whether you think you can, or you think you can’t, you’re right.”

Fort Lauderdale, Florida
TGIF!! You have chances to join us today and tomorrow before it’s time to rest up for the weekend. See schedule below 
Today: Warrior Combat 5:30pm
Saturday: Warrior Combat 8:00 am & 9:00 am! .
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#mondaymotivation #funfitness#advocare #challengeyourself #bettereveryday #fitspo #boxingfitness #fortlauderdale #crossfit #workout #exercise #bootcamp #health #fitspo #setgoals #performance #miami #highintensitytraining #beastmode #newyear #resolutions #2019 #motivation #motivationalquotes #couplegoals #fitnessmotivation
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TGIF!! You have chances to join us today and tomorrow before it’s time to rest up for the weekend. See schedule below Today: Warrior Combat 5:30pm Saturday: Warrior Combat 8:00 am & 9:00 am! . . . #mondaymotivation #funfitness #advocare #challengeyou

Fort Lauderdale, Florida
Now is a better time than ever! At our state of the art facility we offer unlimited classes, you can sign up for personal training, and learn how to take your body to the next level with guidance from our expert coaches!Click the link in bio to learn more about our TWO WEEK PROMO
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#mondaymotivation #funfitness#advocare #challengeyourself #bettereveryday #fitspo #boxingfitness #fortlauderdale #crossfit #workout #exercise #bootcamp #health #fitspo #setgoals #performance #miami #highintensitytraining #beastmode #newyear #resolutions #2019 #motivation #motivationalquotes #couplegoals #fitnessmotivation
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Now is a better time than ever! At our state of the art facility we offer unlimited classes, you can sign up for personal training, and learn how to take your body to the next level with guidance from our expert coaches!Click the link in bio to learn

Fort Lauderdale, Florida
 New Blog Post Alert! The Key To Becoming Bulletproof .
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The real key to becoming bulletproof is exercise selection. With a few minor tweaks to your current training style, you can get bigger and stronger, for longer.
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Training in a more functional way will not only recruit the smaller stabilizing muscles around the joint to injury-proof your body but will also increase your strength and performance with more traditional gym exercises, too!”
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We should learn how to make smart exercise decisions when we are trying to hit larger muscle groups and produce as much force or muscle activation as possible. LINK IN BIO TO LEARN MORE!
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#mondaymotivation #funfitness#advocare #challengeyourself #bettereveryday #fitspo #boxingfitness #fortlauderdale #crossfit #workout #exercise #bootcamp #health #fitspo #setgoals #performance #miami #highintensitytraining #beastmode #newyear #resolutions #2019 #motivation #motivationalquotes #couplegoals #fitnessmotivation
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New Blog Post Alert! The Key To Becoming Bulletproof . . . The real key to becoming bulletproof is exercise selection. With a few minor tweaks to your current training style, you can get bigger and stronger, for longer. . . . Training in a more func

Fort Lauderdale, Florida
Balancing out your Training with a more functional & controlled approach. A more joint-friendly approach by balancing your ‘High-Intensity’ training days with ‘slower tempo’ training days. The best time to start training smarter is today, the second-best time is tomorrow! Here’s how it works: 
Just as We did last week, first warm up (do some cardio to warm up your body, and then some dynamic total-body exercises like leg swings, lunges, push-ups, etc. to get your muscles in gear). Your going to alternate between all 6 different exercises. Spending almost one full minute on each exercise.  50-sounds worth of work, followed by 10-seconds transitioning to next exercise (this will also be used as your rest).
This will take you a total of 6 minutes to complete one round.  Try and do 3-5 rounds with any type of training tool (Macebell/Kettlebell/Dumbbell/Plate/Sandbag or Anything that offers resistance)

Some ideas for exercises you can use for this week’s 30/15 Tabata Challenge:  Around the World’s (can use Kettlebell/Dumbbell/Plate/Sandbag or Anything that offers resistance. Hell you can use a ‘stick’) ==> Lateral/Side-Step Drop &. Squat Overhead Tricep Extension (double & single-arm) ==> Alternating Bicep Curls
Forward Bottom Squat Duck Walks and ==> Backward Groucho’s (my absolute favorite) **If you’re interested in seeing this type of video done with a kettle bell, dumbbell, sandbag, or any other training tools you’re curious about then just send me a direct message.

Let’s aim for integrating this slower tempo Training into your workouts at least TWO or THREE days this week!  This will be perfect complement to your fast paced 20/10 Tabata training that we went over in last weeks Training Tip Tuesday post. https://www.instagram.com/tv/Bw5WSbuDFc2/?igshid=akvav13txlcg

Keep eyes out for tomorrow’s blog post on the KEY TO BECOMING BULLETPROOF
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Balancing out your Training with a more functional & controlled approach. A more joint-friendly approach by balancing your ‘High-Intensity’ training days with ‘slower tempo’ training days. The best time to start training smarter is today, the second-