At Summa Fit, we offer a fitness experience designed for those who serve, have served & anyone committed to better themselves & their life; through combining physical strength & mental resilience. This program features a 5-day-a-week structure: two days dedicated to #K9WODs that pay tribute to working dogs, & three days focusing on strength, conditioning, & mobility. Every workout targets increased muscular strength, endurance, & flexibility, helping you look, feel, & perform better.
Our coaches, with backgrounds in bodybuilding & CrossFit, are committed to guiding you to peak fitness—improving quality of life, longevity, & readiness. This program isn’t just about fitness; it’s about honoring service & building a foundation for lasting health. If you are ready for a mission-driven, results-focused approach to living your best life -- this program is for you.
A1
Fire Hydrant
A2
Glute Ham Bench Bridge
A3
T-Spine Reach
B1
Back Squat
12, 10, 8, 6
B2
Good Morning
4 x 12
B3
Front Rack Reverse Lunge
4 x 8
C1
GHD Hip Extension
3 x 15
C2
GHD Sit-Up
3 x 12
Circuit
D
Optional metcon: 4 Rounds 7 Squat Cleans 10 Burpees Over Bar
Circuit
A
5 rounds 29 Alt Snatch 5 Single Arm Thruster 19 Y Tyre Pull or Bear Crawl Drag
A1
3 legged downward dog knee to elbow
3 x 6
A2
Scap Push-Up
3 x 10
A3
Inverted Row
3 x 8
B
Strict Press
15, 12, 10, 8
C1
Glass Single Arm Row
4 x 8
C2
Decline Push Up
4 x 8
D1
Alt DB Bench Press
4 x 10
D2
Single Arm Upright Row
4 x 12
D3
DB Lateral Raise
4 x 8
A1
KB OH Hold + Hip Flexor Engagement
3 x 7
A2
KB Figure 8
3 x 6
B1
V-Ups
3 x 10
B2
High Plank Drag
3 x 10
C
Standing Stretch / Mobility Series
1 x 1:00
D
Cardio
A former figure bodybuilding athlete & founder of K9 Fitness, brings a cognitive approach to fitness coaching. With expertise in neuroscience & psychology, she creates sustainable, client-centered Summa Fit programs. Traveling with her canine partner, Reno, she supports military & law enforcement clients in nutrition, fitness, & mental resilience, helping them achieve holistic wellness.
Summa: soom-uh. The term is derived from the Latin word for "highest" or "total." Summa Fit is guided by education and passion for a complete fitness pursuit, including both the mind and body.
Get Summa Fit Daily X K9 WOD ProjectFormer War Dog Doc
Verified Athlete"After a number of surgeries & an unexpected end to my Army career, I had a difficult time both mentally & physically returning to strength. I am healthier & stronger now than I was 10 years ago. If you do your part, you will absolutely become faster, stronger & more resilient than you were before."
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