Monday, December 31, 2018

December 31 2018

 
Last Workout of the year Today at 4:30PM 

 Conditioning:
 For Time:
 
2018 Meter Bike
 
Then:
100 Double Unders
75 Wallballs 
50 Push Press 135/95
25 Front Squats
50 Pullups
75 Deadlifts 135/95
100 Double Unders
Then:
 
2019 Meter Bike
(PS...THIS IS NOT A LOT OF WORK)

Strength:
 On the 2nd minute for 14 Minutes Complete:
1 Deadlift + 1 Hang Clean + 2 Front Squats






Here it is, The DBSC Weight loss challenge is back and the contest details are as follows:
We have had some really great results in years past with the weight loss contests and I expect this year to be no different.  Some people have gotten complacent with their results and habits and its starting to show so now that a new year is here and the excuses are less, we're bringing it back.  It's time..... Weigh Ins will start January 4th and must be recorded by January 7th.  Entrance to the contest will cost $20 cash due at your first weigh in and we will hold weekly weigh ins to track your progress and also hold you accountable.  Any pound gained from your first recorded weight at any of the weigh ins will cost you 1 dollar per pound and go directly into the pot for the winner at the end. Losing zero lbs at a weigh in will cost nothing but your pride.  The winner on March 2nd will get 100% of the money raised. To make things easy and give plenty of opportunity to be here for weigh in each week, weigh ins each week can be done as early as Friday but must be recorded by 7PM on Mondays.  The final weigh in must be done on either Friday March 1st or Saturday the 2nd.  All weigh ins will be as confidential as you like and must be done at the gym, on our scale, with me.  Missed weekly weigh ins will cost 5 dollars and go into the winners pot as well.  The winner will be decided by the total percentage of weight loss, not pounds lost.  What does that mean? Basically it corrects things for the people who don’t have a lot of weight to lose and evens things out for women competing with men who generally weigh more and lose pounds at a faster rate.  So if I weigh 200lbs and lose 5 lbs, I have lost 2.5% of weight but if you weigh 150lbs and lose 5 lbs you have lost 3.33% meaning you lost more and you win…  In the meantime I will be getting together some information for you guys so you can decide what changes you need to be making in your eating habits to be successful.  This is a great way to ride out the rest of the winter and stay motivated to go into spring feeling healthy with real results.  Just coming in a couple of times a week and going through the motions and then eating everything in sight the rest of the week and drinking all weekend doesn’t balance out, let’s balance some things out. Everyone is encouraged to participate, and if you don't and I feel you should I will most likely shame you publicly and talk poorly about you in all kinds of company.  You have about a week to continue your gluttonous lifestyle, weigh ins start next Friday, Good Luck…

Friday, December 28, 2018

December 28 2018










 "In this great future you can't forget your past..."







Here it is, The DBSC Weight loss challenge is back and the contest details are as follows:

We have had some really great results in years past with the weight loss contests and I expect this year to be no different.  Some people have gotten complacent with their results and habits and its starting to show so now that a new year is here and the excuses are less, we're bringing it back.  It's time..... Weigh Ins will start January 4th and must be recorded by January 7th.  Entrance to the contest will cost $20 cash due at your first weigh in and we will hold weekly weigh ins to track your progress and also hold you accountable.  Any pound gained from your first recorded weight at any of the weigh ins will cost you 1 dollar per pound and go directly into the pot for the winner at the end. Losing zero lbs at a weigh in will cost nothing but your pride.  The winner on March 2nd will get 100% of the money raised. To make things easy and give plenty of opportunity to be here for weigh in each week, weigh ins each week can be done as early as Friday but must be recorded by 7PM on Mondays.  The final weigh in must be done on either Friday March 1st or Saturday the 2nd.  All weigh ins will be as confidential as you like and must be done at the gym, on our scale, with me.  Missed weekly weigh ins will cost 5 dollars and go into the winners pot as well.  The winner will be decided by the total percentage of weight loss, not pounds lost.  What does that mean? Basically it corrects things for the people who don’t have a lot of weight to lose and evens things out for women competing with men who generally weigh more and lose pounds at a faster rate.  So if I weigh 200lbs and lose 5 lbs, I have lost 2.5% of weight but if you weigh 150lbs and lose 5 lbs you have lost 3.33% meaning you lost more and you win…  In the meantime I will be getting together some information for you guys so you can decide what changes you need to be making in your eating habits to be successful.  This is a great way to ride out the rest of the winter and stay motivated to go into spring feeling healthy with real results.  Just coming in a couple of times a week and going through the motions and then eating everything in sight the rest of the week and drinking all weekend doesn’t balance out, let’s balance some things out. Everyone is encouraged to participate, and if you don't and I feel you should I will most likely shame you publicly and talk poorly about you in all kinds of company.  You have about a week to continue your gluttonous lifestyle, weigh ins start next Friday, Good Luck… 

Class at 5PM Today  

LAST WORKOUT OF THE YEAR MONDAY DECEMBER 31ST
1 COMBINED CLASS AT 4:30PM - NO 6PM CLASS
SPREAD THE WORD

Conditioning:

As Many Rounds as possible in 3 Minutes of:
9 Lateral Burpees
9 Power Cleans 95/65
Rest 3 Minutes
As Many Rounds as Possible in 3 Minutes of
7 Lateral Burpees
7 Hang Squat Cleans 115/75
 Rest 3 Minutes
As Many Rounds as Possible in 2 Minutes of:
5 Lateral Burpees 
5 Squat Cleans 135/95
 Rest 3 Minutes
As Many Rounds as Possible in 3 Minutes of:
 3 Lateral Burpees
3 Power Cleans + 3 Squat Cleans 135/95
Strength: 

Barbell Row
12-12-12-12-12

Supersetted with max strict pullups before each set
Rest 2 mins between sets

Wednesday, December 26, 2018

December 26 2018

Class at 5PM and 6PM Today
Conditioning:
 
 Teams of 2 Complete As Many rounds as Possible in 20 Minutes of:

10/8 Calories Bike
15 Goblet Squats
15 KB Swings

Partner 1 Completes full round (While Partner 2 Holds Plank Position) AFAP then switches...

Core Strength:

3 Supersets of:

60 Flutterkicks
40 Second Hollow Hold
20 Weighted Situps

Rest 2 Minutes between sets

Friday, December 21, 2018

December 21 2018




Class at 5PM Today

Thanks you all very much for the Christmas Gifts on Wednesday – Very Unnecessary, very generous and very appreciated…  There will be no Classes on Monday December 24th but the room will be open for Open Gym From 8AM-10AM for those of you off work that would like to come in and work on a skill, weakness or just get a good sweat…Regular Schedule the rest of the week…

Conditioning:

Teams of 2 Complete The Following for Time:

76 Jumping Pullups
76 Dumbell Push Presses
76 Knees to Elbows
76 WallBalls
76 Dumbell Snatches
76 KB SDHP
76 Pushups
76 KB Swings
76 Dumbell Thrusters
76 Calories Bike

*Split work as desired

Strength:

Work Up to a 5 Rep Max Deadlift in no more than 3 sets
Then Complete 3 Supersets of:

12 Deadlifts @ 50% Days 5 Rep Max
Max Unbroken Strict Pullups

Rest 2 Minutes Between Sets

Wednesday, December 19, 2018

December 19 2018

Class at 5PM and 6PM Today

Conditioning:
On the Minute for 30 Minutes complete:

Minute 1: 10  Burpee Box Step Overs
Minute 2: Bike 18/12 Calories
Minute 3: Rest

Core Strength:
As Many Reps as possible in 2 Minutes of: 

100 FlutterKicks
100 Mountain Climbers
50 Situps

Rest 1 Minute and begin again 
Start where you left off each time for a total of (3) 2 minute AMRAPS

Monday, December 17, 2018

December 17 2018


Class at 5PM and 6PM Today 

Conditioning:
5 Cycles of:
As Many rounds as possible in 3 Minutes of:

3 Power Cleans 135/95
6 Pushup 
9 Air Squat  

*Rest 1 Minute between cycles

Strength:

Front Squat 
7-7-5-5-5

Friday, December 14, 2018

December 14 2018


Class at 5PM Today 
Conditioning:
Teams of 3 Complete as Many rounds as possible of:

8 Dumbell Hang Clean and Jerks 50/35
10 Medball Squat Jumps
8/6 Cals Bike 

Partner Completes Full Round before switching

Strength::

Accumulate 2 Mins with chin over the bar 
Then::
40 Strict Pullups for Time

Wednesday, December 12, 2018

December 12 2018

Class at 5PM and 6PM Today 
Conditioning:
 
 5 Rounds of:
30 Secs On - 30 Secs Off Of  The following:

Dumbell Side Step ups Right
Dumbell Side Step Ups Left
KB Swings
Dumbell Lunge Right
Dumbell Lunge Right 

*30/20

Strength:
Continuous Tabata sets of:

Hollow Hold
Hello Dollys
Situps 

Monday, December 10, 2018

December 10 2018


Class at 5PM and 6PM Today 

Conditioning:

2 Rounds For Time of:

50 Double Unders
25 Hang Power Cleans
50 Double Unders
25 Push Press
50 Double Unders
25 Burpees

*95/65


Strength:

On The 2nd Minute for 14 Minutes complete:

1 Deadlift + 2 Hang Power Cleans + 3 Front Squats

*Go Heavy
 

Friday, December 7, 2018

December 7 2018


Class at 5PM Today 

Conditioning:

Teams of 2 Complete as Many Rounds as Possible in 17 Minutes of:

30 Toes To Bar
30 Seated Dumbell Strict Press 35/20
30 Wallballs
30/21 Cals Bike (Or Run 400M Together- Teams choice)

Strength:
On The Minute for 12 Minutes:

Odd: 8-12 Deadlift 225/155
Even: 8-12 Ring Rows (Feet on Box)

Wednesday, December 5, 2018

December 5 2018


Class at 5PM and 6PM Today 

Conditioning:
As many rounds as Possible in 25 Minutes of:

7 Strict Pullups
14 Box Step Ups 
21 KB Swings
28 Straight arm Burpees

*If you're strong wear a vest
 
Strength:
4 Supersets of:

20 Glute Bridges
20 Supermans
Max effort Hollow Hold

Rest 2:00 Between Sets

Monday, December 3, 2018

December 3 2018



 Class at 5PM and 6PM Today 

Conditioning:
 5 Rounds for Time of:

30 DB Snatches 50/35
30 Double Unders

Strength:

Back Squat
10-10-10-10 

Today and every time you squat or do any movement really you should be first and foremost focusing on correctly moving through the complete range of motion before adding load to your set. Yes we are looking to achieve a heavy set of 10 here but if half (or sometimes all) of your reps look more like a goodmorning or your hip crease is not finishing below the top of your knee should you really be adding weight? Take the weight down and drill the movement until it looks consistently perfect, then and only then add load. The reason we move through the full range of motion is to make sure we pass through the most difficult part of the lift and to keep our joints strong. When you see a person cutting a rep short by not fully locking out a weight overhead, not going below parallel on a squat or even not lifting their entire body by locking out their elbows in a pushup. They are completely avoiding the most difficult part of the lift and I would argue the entire purpose of the lift if they are looking to increase strength. People will give you all kinds of reasons as to why they “Can’t” do it that way but when it comes down to it the reason is because it’s more difficult. This kind of “Lifting” that is so often seen all over the place is robbing people of the “sticking point” or difficult part of the lift giving them poor or no results in strength gains and also never allowing their joints to pass through their intended full range of motion leaving them weak. They might see muscle growth, but muscle growth is not strength growth and muscle growth without healthy enough joints to move those muscles is a recipe for disaster. If you can’t move your joints through their naturally intended range of motion with a particular load (even if that load is your body) your goal should be to do so and not to cut the range short.  Usually the way to do that is by lessening the load first and only increasing when the complete range of motion can be met. Your ego won’t like it but your joints, as you age, will. We train to get stronger, better and healthier, continually shortening ranges of motion while doing so will result in immobile joints making us a less capable, less healthy and less strong person. Difficult things make us stronger, when you are in the gym, difficult things are the things you should be seeking out, not avoiding.   

Friday, November 30, 2018

November 30 2018



Class at 5PM Today
Conditioning:

In a five minute window complete:

12 Calories Bike
24 Wallballs
6 Deadlifts 225/155

Repeat for a total of 5 cycles

Strength:

Accumulate 2 Mins - Chin over the Bar hold
Then:
5 Sets of:
Max Unbroken Strict Pullups immediately followed by
15 Barbell Row With ½ Bodyweight

*If you can not do a strict pullup begin your sets with a max chin over the bar hold

Wednesday, November 28, 2018

November 28 2018




 The thing about high intensity training is that it only works with consistency, the type of training that we do will not work without regularity.  There are certainly ways to train for less consistent types of people that are looking for their workouts to be less a progression of fitness and more so a maintenance of specific sub category of fitness (weight loss) but our workouts and schedule is not built for that.  The way we way workout is put together for an all around lasting progression of fitness for people that want to consider themselves well rounded, fit individuals.  In order to achieve that your workouts need to be varied, they need to be uncomfortable and they need to be consistent.  Without variance your fitness will have holes in it, maybe strength, maybe flexibility or possibly your endurance but be sure whatever you are neglecting is hindering your overall fitness level.  Without discomfort you will see no improvements because you are never forcing your body and mind to adapt or grow with any stimulus or stress and without consistency none of it matters.  Anyone can show up out of the blue, have a great performance giving a workout everything they have and then go home and forget about working out for the next few days, weeks or months.  Congratulations you made yourself sore but unless you've done so with some sort of consistent pattern of work and rest you will never see results.  Bodies change, strength grows, adaptations occur, fitness is gained only with a repeated stimulus forcing the adaptation.  Working out once a week real hard and thinking about working out for all of the other days is not equal to that of the person who works steadily, workout after workout, day after day, eating well and resting in between.  The holidays are here and with that comes a whole new set of excuses to skip the gym, eat the shitty food, stay up late and accept your lack of results or you can come to class, 3-4 hours a week and continue to maintain your progression of fitness and health.  You might see a bit of a pattern over the next six weeks through the holidays in terms of the workouts, this is my attempt to combat the poor choices a lot of you make outside of the gym during this season but keep in mind none of it will make sense or help unless you stay consistent and bring your festive self to class...  You're welcome...

Class at 5PM and 6PM Today

Conditioning:
On The Minute for 30 Minutes complete:

Min 1: Bike 15/12 Calories
Min 2: 20 Alternating Box Step Ups
Min 3: 15 Double Kettlebell Thrusters 35/25
Min 4: 15 Burpees
Min 5: 20 Hand Release Pushups
Min 6: 12 Over and Unders

Strength:

8 Rounds of 20 secs on 10 secs off of:
D-Ball Loaded March 100/70
8 Rounds of 20 secs on 10 secs off of:
L-Sit hold
8 Rounds of 20 secs on 10 secs off of:
Glute Bridges

Monday, November 26, 2018

November 26 2018


Class at 5PM and 6PM Today 

Conditioning:
10-9-8-7-6-5-4-3-2-1 Unbroken Reps for Time of:

Power Cleans 115/80

*15 Situps + 20 Double Unders Between each round


Strength:

Back Squat
 7-7-7-7

Wednesday, November 21, 2018

November 21 2018


Class at 5PM and 6PM Today 

Conditioning:

As Many Rounds as Possible in 7 Minutes of:

20 DB Hang Cleans 40/25
18 Box Jumps

Rest 3 Minutes

As Many Rounds as Possible in 7 Minutes of:

20/15 Calories Bike
18 DB Snatches 50/35
Strength:

Back Squat 
5-5-5-3-3

Monday, November 19, 2018

November 19 2018


Take responsibility then take action..

Regular schedule all week
Class at 5PM and 6PM Today 

Conditioning:
As Many Rounds as Possible in 18 Minutes of:

14 Overhead squats 
100 Double Unders
14 Front Squats
20 Burpees
14 Back Rack Lunges
100 Mountain Climbers

*95/65

Strength:
On the 2nd Minute for 12 Minutes:

1 Snatch Deadlift + 2 Hang Power Snatches + 3 Overhead SQuats

Wednesday, November 14, 2018

November 16 2018


Class at 5PM Today 

Conditioning: 
Every 4 Minutes for 5 Rounds complete:

20 Overhead Dumbell Lunge steps 40/20
18 KB Swings 53/35
16 Burpee Box Jumps

Strength:

Bench Press 
5-5-3-3-3

Monday, November 12, 2018

November 12 2018



Congrats to Kristin on her the birth of her son
(and for staying fit with us through her entire pregnancy)
 
Class at 5PM and 6PM Today

Conditioning:
 3 Rounds for Time of:

21 Deadlifts
15 Pullups
9 Front Squats

155/105
(Or *75% of days complex weight)

Strength: 

On The 2nd Minute for 14 Minutes:

2 Deadlifts + 1 Squat Clean  

Climb to a max for the complex

Friday, November 9, 2018

November 9 2018


Class at 5PM Today

Conditioning:

On the Minute for 25 minutes complete:

Min 1: 15/12 Calories Bike
Min 2: 5 Pullups, 10 Pushups, 15 Air Squats
Min 3: 8/5 D-Ball Cleans 100/70
Min 4: 50 Double Unders (100 Singles)
Min 5: 2 Power Cleans 165/115


Strength:

Push Jerk
3-3-3-3-3

Wednesday, November 7, 2018

November 7 2018



Class at 5pm and 6pm today 

Conditioning: 

As many rounds as possible In 15 minutes of: 

18 Kb Swings 
6 Burpee box jumps 
12 Dumbell snatches 
4 Toes to Bar 

Strength: 

3 sets of 

25 med ball sit-ups 
50 ft Front rack carry 
15 sit-ups 
50 ft. Overhead carry 




Monday, November 5, 2018

November 5 2018


Class at 5PM and 6PM Today 

Conditioning:
 5 Rounds for Time of:

20 Sumo Deadlift High Pull 95/65
10 Thruster 95/65
5 Bar Facing Burpees

*12 Minute Cap
Strength:
On The 2nd Minute for 14 Minutes:

1 Power Clean + 1 Hang Squat Clean + 2 Front Squats

Friday, November 2, 2018

November 2 2018

 
Class at 5PM Today 

Conditioning:
3 Rounds for Time of:

10 Front Squats 155/105
Run 400M
30 Chest to Bar Pullups
50 Double Unders



Strength:
Strict Press
3-3-3-3-3

Wednesday, October 31, 2018

Monday, October 29, 2018

October 29 2018



Class at 5PM and 6PM Today

Wednesday October 31st - 1 Class Only At 4:30PM - Team Workout - Spread the Word
 
 Conditioning: 

 As Many Reps as Possible in 7 Minutes 

Wallballs  

On the minute complete 5 Deadlifts 225/155
(Start with wallballs)

Rest 3 Minutes

 As Many Reps as Possible in 7 Minutes

KB Swings 53/35 

On the minute complete 5 Strict Pullups
(Start with KB Swings)

Strength: 

On The Minute for 12 Minutes:

Odd Minutes: Front Squat - 3 Reps
Even Minutes: Back Squat - 6 Reps

Use Same weight for both movements
Roughly 55-60% Max

Friday, October 26, 2018

October 26 2018




 Class at 5PM Today

Conditioning:

For Time:

40 Burpees
400M Run
80 Pushups
400M Run
120 Walking Lunges
400M Run
160 Squats
400M Run
120 Walking Lunges
400M Run
80 Pushups
400M Run
40 Burpees

 "You can't just attend the gym, you need to attack the gym" 

Strength:
 5 Climbing sets of:

1 Strict Press + 2 Push Press + 3 Jerks

*From The Floor

Wednesday, October 24, 2018

October 24 2018


Class at 5PM and 6PM Today 
Sweatshirts will be in tonight
Conditioning:
As many Rounds as Possible in 12 Minutes of:

12 KB Swings 72/53
8 Burpee Box Jump Overs
6 Strict Pullups

Core Strength:

On The Minute X 12

Min 1: Max L-Sit Hold
Min 2: 20 Glute Bridges
Min 3 20 Medball Situps

Monday, October 22, 2018

October 22 2018




Class at 5PM and 6PM Today 

Conditioning:

As Many reps as possible in 10 minutes of:

 Front Squat 135/95
Toes to Bar

Increase reps by 3 each round
3,6,9,12,15,18,21,24 etc.....

Strength: 
On the minute for 12 minutes complete:

Power clean + Hang Squat clean + Front Squat

Friday, October 19, 2018

October 19 2018

Class at 5PM Today
Conditioning:

In a 5 Minute window complete:

35/25 Cals Bike
Into As many Rounds as possible of:
12 Deadlifts 185/135
12 Burpees 

Rest 5 Minutes Then:

In a 5 Minute window complete:

25/18 Cals Bike
Into As many Rounds as possible of:
9 Deadlifts 225/155
9 Lateral Burpees 

Rest 5 Minutes Then:

In a 5 Minute window complete:

15/12 Cals Bike
Into As many Rounds as possible of:
6 Deadlifts 275/185
6 Bar Facing Burpees 

Strength:

Bench Press
7-7-7-7-7

Hotel Version:

In a 5 Minute window complete:

3 Mins of  bike, rowing or running
Directly Into As many Rounds as possible in remaining 2 minutes of:
18 Deadlifts (Moderately heavy Dumbbells)
12 Burpees 

Rest 5 Minutes Then:

In a 5 Minute window complete:

2 Mins of  bike, rowing or running
Directly Into As many Rounds as possible in remaining 3 minutes of:
15 Deadlifts (Heavy Dumbells)
9 Burpees
 
Rest 5 Minutes Then:
 
In a 5 Minute window complete:
1 Mins of  bike, rowing or running
Directly Into As many Rounds as possible in remaining 4 minutes of:
12 Deadlifts (Heaviest Dumbells)
6 Burpees

Wednesday, October 17, 2018

October 17 2018


Class at 5PM and 6PM

Conditioning:

For Time:

150 Wallballs 

*Every Time you break Run 400M

Strength:
3 Sets Rest 2 Minutes between Sets

25 Medball Situps
 15 Situps
 100Ft Double KB Carry 53/35

Set 1 - Overhead Carry
Set 2 - Front Rack Carry
Set 3 - Farmers Carry

Monday, October 15, 2018

October 15 2018




Class at 5PM and 6PM Today

Conditioning:

As Many Rounds as Possible in 15 Minutes of:

21 Seated Dumbell Strict Press 35/20
21 Dumbell Front Squats
21 H.R Pushups
21 Double Unders

Strength:

Back Squat
3-2-1-3-2-1-3-2-1

Friday, October 12, 2018

October 12 2018


Class at 5PM Today 

Conditioning:
 Teams of 2 Complete:
As Many Rounds as Possible in 20 Minutes of:

12/9 Cals Bike
8 DB Power Cleans 50/35
16 DB Front Rack Lunges

You Go, I GO...

Strength:

Weighted Pullups
3-3-3-3-3-3-3

*Climb to Max set of 3

*If you have less than 3 Unbroken strict pullups use this time to accumulate 50 Strict Pullups

Wednesday, October 10, 2018

October 10 2018


Class at 5PM and 6PM Today

Note: 


I would like to get the sweatshirt order in by tomorrow so we can receive them before the end of the month.  They are $45, zip up hoodies.  If you haven't already, make sure you get me your size by tonight if you want one.  I will have a medium and a large with me if people need to try it on

Strength:
On The 2nd minute for 14 Minutes:

1 Power Clean + 1 Front Squat + 3 Push Press
 
*Climb to Max Load AFA


Conditioning:

For Time:
 
35 Shoulder to Overhead (@75% of Todays Complex Max)
30 Front Squats (Subtract 10 Lbs)
25 Power Cleans (Subtract 10 Lbs)
15 Sumo Deadlift High Pulls (Subtract 10 Lbs)
10 Burpees over bar


Monday, October 8, 2018

October 8 2018


Class at 5PM and 6PM Today

Conditioning:

For Time:

50 Wallballs
25 Medball Situps
25 Deadlifts 185/135
40 Wallballs
20 Medball Situps
20 Deadlifts 185/135
30 Wallballs
15 Medball Situps
15 Deadlifts 185/135



Strength:

Back Squat 
3-3-3-3-3-3-3

I will be putting in an order for zip up hoodies by the end of the week.  A lot of people have asked about them, I would like to get some numbers on sizes and interest so I don't end up with any unnecessary sizes or quantities if you are interested please send me a note on your size, they are $45/piece.  I will order a few extra once I have the count but not many.  Sizes are unisex and run typical - Thanks



Friday, October 5, 2018

October 5 2018

Cherry-pick. - cher·ry–pick verb \ˈcher-ē-ˌpik\
When an athlete hand selects workouts that seem to confirm their belief about what they are and aren't capable of doing, what they “need” or “don’t need” to do, what seems “extreme”, or what will get them fit. The result is a contradiction between the resulting capabilities and fitness level of the athlete. Selective workout visitation is a pathway to plateau. Cherry pickers are easily spotted and can typically be seen in all the latest gear and often described as being, "All show and no go"

Examples of cherry-picking:

“That looks hard, I’m not going.”
“I don’t like running, I’m not going.”
“It’s “just” a lifting day, I don’t need that.”

Guy 1: Hey look at that guys sweet shoes, knee sleeves and wrist wraps he must be legit.
Guy 2: Nah, he's a cherry picker he'll be walking in the warmup.

Class at 5PM Today

Conditioning:
For Time:
Run 1 Mile
150 Double Unders
10 Rounds of:
5 Pullups
10 Pushups
15 Airsquats

Strength:

Tabata D-Ball Cleans
100/70

Wednesday, October 3, 2018

October 3 2018



Class at 5PM and 6PM Today 

Conditioning:

21-18-15-12-9-6-3 Reps For Time of:

Sumo Deadlift High Pull 75/55
Push Press 75/55
Burpee

Strength:

Deadlift
7-7-7-7

Monday, October 1, 2018

October 1 2018


Class at 5PM and 6PM Today 

Conditioning:

As Many Rounds as Possible in 5 Minutes of:

8 WallBalls
8 Med Ball Cleans

Rest 2 Minutes
 
As Many Rounds as Possible in 5 Minutes of:

8 Shoulder to Overhead 95/65
8 Hang Power Cleans

Rest 2 Minutes

As Many Rounds as Possible in 5 Minutes of:

8 Box Jumps
8 Toes to Bar



Strength:

Front Squat
5-5-5-5-5

Friday, September 28, 2018

September 28 2018


Class at 5PM Today

Conditioning:

AS Many Rounds as Possible in 15 Minutes of:

4 Standing Strict Press 95/65
8 Front Rack Lunges 95/65
8 Lateral Burpees

Strength:

Barbell Row 
7-7-7-7-7

Wednesday, September 26, 2018

September 26 2018


Class at 5PM and 6PM Today 

Conditioning:

For Time:

50 Walking Lunge Steps
25 Chest to Bar Pullups
50 Box Jumps
25 Double Unders
50 KB Swings 53/35
25 Burpees
50 Knees to Elbows
25 Wallballs
50 Situps
25 Calories Bike

Strength:

Push Press 
10-8-6-4-2

Monday, September 24, 2018

September 24 2018


Class at 5PM and 6PM Today 

Conditioning:

For Time:

Run 400M
20 Front Squats
20 Push Press
Run 400M 
15 Front Squats 
15 Push Press
Run 400M 
10 Front Squats
10 Push Press

*95/65

Strength:

On The 2nd Minute for 14 Minutes:

3 Deadlifts + 2 Hang Squat Cleans + 1 Front Squats

*Go Heavy

Friday, September 21, 2018

September 21 2018


Class at 5PM Today 

Conditioning:
Every 3 Minutes for 6 Rounds complete:

15/12 Bike Calories
25 Wallballs 
10 KB Swings 72/53


Strength:

Deadlift
6-6-6-6-6
 

Wednesday, September 19, 2018

September 19 2018


Class at 5PM and 6PM Today 

Conditioning:
4 Rounds for Time of:

15 Pullups 
Run 400M  
15 Burpees
9 Hang Power Snatch 95/65


Strength: 

Strict Press 
7-7-5-5-5

Monday, September 17, 2018

September 17 2018


Class at 5PM and 6PM

Conditioning:

3 Rounds for Time of:

100 Airsquats
50 Box Jumps
25 DB Hang Clean and Jerks 35/20

Strength:

Back Squat 
4-4-4-4-4