Monday, June 29, 2015

June 29 2105


Teams of 2 complete as many rounds as possible in 18 Minutes of: 

12 SDHP 95/65
6 Burpees over the bar
12 Push Press 95/65

Complete round as fast as possible and switch partners. Score is total completed rounds. 

On The Minute for 14 Minutes: 

Odd: 6 Deadlifts + 3 Hang Power Clean + 1 Jerk
Even: 5 Toes to bar

**Climb each set on the barbell complex

Holiday weekend schedule: 
Friday July 3: 8:30am & 5pm
Sat July 4th: No class 
Monday: Regular schedule

Friday, June 26, 2015

June 26 2015

1 Class at 5Pm Today 


For Time:

800M Run
Rounds of 30-20-10 of:
Box Jump
Double Under
800M Run


Front Squat 

Wednesday, June 24, 2015

June 24 2015


3 Rounds for Time of: 

Run 400M 
30 Front Rack DB Lunges *
20 DB Push Press *
10 Pullups

* Men Use 35lbs  - Women use 20lbs 

5 sets of:

3 Strict press + 3 Push press

Increase load each set

Monday, June 22, 2015

June 22 2015


As Many rounds as possible in 3 Minutes of:

3 Power Cleans 135/95
6 Pushups
9 Air Squats

Rest 1 Minute and repeat for 5 cycles....


Barbell row

Friday, June 19, 2015

June 19 2015

1 Class at 5PM today

Teams of 2 complete as many rounds as possible in 20 Minutes of:

10 Push Press 115/75
10 KB Swings 53/36
10 Box Jumps

**Complete full round AFAP before switching partners


Back Squat

Wednesday, June 17, 2015

June 17 2015


3 Rounds for Time of:

800 Meter Run
30 Dumbbell Squat Cleans (50/30)
15 Strict Pullups  




Athletes choice of object : Barbell, Axlebar, sandbag, Double Kettle-bells, Log, Farmers handles, your partner, anything....

Monday, June 15, 2015

June 15 2015

With a Running Clock Perform:

Minutes 0-10
2 Rounds for time:
25 Push Ups
50 Sit Ups
75 Double Unders

Rest remaining time then:

Minutes 10-20
1 Round for Time of:

100 SDHP (Empty Bar)
50 Thrusters (Empty Bar)
30 Box Jumps


Strict Press

Friday, June 12, 2015

June 12 2015


For Time:

150 Wallballs

* Every time you break you must run 400M
* 16 Min Cap

Inside tip: If you've been breaking things up into sets of 5, you're gonna have a bad time...time to push yourself


On The Minute for 14 Minutes complete:

Odd: 1 Squat Clean and Jerk (climbing)
Even: 20 Double Unders

Wednesday, June 10, 2015

June 10 2015

Every once in a while (which is already to often) someone complains to me that, “That person wasn't doing full reps" or “This person cheated” (Yes, I know when you cheat) -  We laugh a little, roll our eyes, repeat the cliché phrase about them “Only cheating themselves” and move on. But sometimes some people will get bent out of shape and lose focus on what they are even in the gym for in the first place.  I know that I encourage a little friendly competition by saying things like, “It’s a race” or comparing your scores but here’s an inside tip for you:

 It’s all just a tactic to get YOU to push YOURSELF out of YOUR comfort zone and keep things FUN.

Your comfort zone is different than my comfort zone and Sally’s comfort zone is different than Suzy’s but I'll tell you the same thing I tell my kids:

What Sally says about Suzy says more about Sally than is does about Suzy!!! 

I workout with the people I work out with because it's fun to workout with them.  They push me to go harder, encourage me to do better and we have fun – None of us worry for a minute about who beat who or whether or not their or my toes hit the bar in every rep or whatever other standard we are trying to keep. We try to keep our reps to a high standard, stay as honest as possible for the sake of principle and to get the most out of the workout and have a good time.  If any of those things changed I would not want to work out with them anymore, it's just not that serious, of course we are trying to stay honest with ourselves about what we’re doing but we're also not going to lose sleep over it if one of us had to scale a weight or a movement because something changed on us mid workout. This is the kind of environment I would hope everyone in our gym wants as well.

Am I saying you should not do what is written on the board? No, the reps and movements are there for a reason, I believe that if done with the correct range of motion and at the amount of volume prescribed for that particular day you will have satisfied the amount of work to stimulate whichever response I'm looking to get from your body on that given day.  Am I giving you permission to cheat? No, but if you want to pay me to fake your way through a workout, get no results and go home thinking you impressed me, have at it, either way I win.  All I'm trying to say is that if you are more concerned about what someone else is doing in the gym than you are about yourself, you are in the wrong place.  If you think it’s more productive to keep a negative outlook when comparing your score to someone else’s, then you are in the wrong place.  The reason any of us come to the gym should be to have fun, work hard, get better, be around like minded people and encourage each other, either by what we say or by what we are doing.  If you're here for anything else, GTFO......

The quote below is from a coach in the fitness industry that I look up for having a healthy outlook about what we are doing in the gym everyday.  It is repeated and posted in gyms all across the world, I think it sums this up perfectly.  So remember it, print it out, tattoo it on your arm if you want, do whatever it takes to remind yourself to enjoy the little time we have in the gym each week, be honest with yourself, work hard and get fit.


Teams of 2 complete 10 rounds for time of:

50 Airsquats
20 H.R Pushups
5 Deadlifts 275/185

*Complete full round AFAP then switch partners


Front Squat 

Monday, June 8, 2015

June 8 2015

As Many rounds as possible in 18 Minutes of:

400m Run
10 Toes 2 Bar
50 Double unders (150singles)
10 Box jump overs


Bench Press

**Handstand work between sets

Friday, June 5, 2015

June 5 2015

The rest is just starvation and bullshit.....

1 Class at 5PM today


In teams of two, with only one partner working at a time.

Complete rounds of 50, 40, 30, 20 and 10 reps for time of:
Kettlebell Swings 53/36

Rest exactly 2 minutes, and then . . .

Complete rounds of 50, 40, 30, 20 and 10 reps for time of:

Thrusters 75/55
Box Jumps


4 sets to establish a Max load 40 ft. sled push 

Wednesday, June 3, 2015

June 3 2015


7 Minutes as many reps as possible:

Rest 7 Minutes Then:

7 Minutes to complete:


Barbell row

*with max unbroken pullups immediately after each set

Monday, June 1, 2015

June 1 2015

Complete 3 Rounds for Reps of:

1 Minute of SDHP 75/55
1 Minute of Push Press 75/55

Rest 1 Minute

1 Minute of Double Unders
1 Minute of Air Squats

Rest 1 Minute

Back Squat