Friday, September 30, 2016

September 30 2016

Class at 4:30PM Today 

Updated Schedule Goes into effect Monday 
No More 4PM Classes and Friday goes back to 5PM 


On The Minute for 12 minutes

Odd: 6-8 Unbroken Toes to bar
Even: 6-8 Barbell Row 135/95


As many rounds as Possible in 3 Minutes of:

12 Pushups
8 Push Press 95/65
4 Pullups

*Rest 3 Minutes and repeat 3 times

Wednesday, September 28, 2016

September 28 2016

 Class at 4PM, 5PM and 6PM Today


16 Minutes to establish a 1 rep max Back squat


On The minute for 20 Minutes perform:

Odd: 15 Wallballs 20/14
Even: 15 KB Swings 53/35

Don't game it....Go fast.....Go Unbroken.....

Monday, September 26, 2016

September 26 2016

Class at 4PM, 5PM and 6PM Today

Last week of summer schedule this week -October 1st Schedule Below

 For Time:

Run 400M
42 SDHP 75/55
21 Squat Cleans 75/55
Run 400M
15 Squat Cleans
Run 400M
9 Squat Cleans


Bench Press

Schedule starting October 1st: 

Unlimited members may attend any of the classes available.  Members are encouraged to attend at least 3 classes per week.
Fridays -
Saturdays – 8:30-9:30a

Friday, September 23, 2016

Septemebr 23 2016

 1 Class at 4:30PM Today




Teams of 2 Complete as Many rounds as possible in 18 minutes of:

64 Wallballs
32 Toes to Bar
16 Pullups
8 Deadlifts 315/185

**Split Work as desired

Wednesday, September 21, 2016

September 21 2016

Class at 4PM, 5PM and 6PM Today

Be there for your surprise workout
Side Note:

 How Not to Leave the Gym

Monday, September 19, 2016

September 19 2016

 Class at 4PM, 5PM and 6PM Today


As many rounds as possible in 12 Minutes of:

10 Hang Power Snatches 75/55
30 Double Unders


Front Squat

Friday, September 16, 2016

September 16 2016

Class at 4:30PM Today 


42-36- 18 Reps for time of:

Deadlift 155/105
Dumbell Thruster 25/15


Bench Press


* Work on Toes to Bar between sets

Wednesday, September 14, 2016

September 14 2016

Starting October 1st we will be returning to our original schedule for at least the rest of the year. Anyone needing to change or discuss membership options can email me or bring it up at the gym. The current schedule will stay the same until then, let me know if anything needs to change for you before the 1st of October - Thanks..

Extra special congratulations to Darleane who just got the news that she has brought her total cholesterol down from over 400(very, very high) to 189 (Normal) by adding consistent exercise (DBSC Classes) and doing what 5 years of medication couldn't do. Still just the beginning....Congrats

Class at 4PM, 5PM and 6PM Today


For Time: 

Run 800M 
12 down to 1 reps of:
KB Swings 72/53
Run 800M

**Goal should be to try and keep all movements unbroken


Strict Press

Schedule below will go into effect OCTOBER 1ST

Unlimited members may attend any of the classes available. Members are encouraged to attend at least 3 classes per week.

Monday –
Wednesday  –
Friday –
5:00 – 6:00p
Saturday -
8:30 -9:30a


Unlimited Membership - $75.00/ month
Drop in fee - $15.00/ class (subject to instructor discretion and class size)

Monday, September 12, 2016

September 12 2016

 Class at 4,5 and 6PM Today


In Teams of 3 for Max distance:

12 Minutes Assault bike

**Alternate as desired to maximize distance
On The 2nd Minute for 20 Minutes

1 Squat Clean + 1 Front Squat + 1 Jerk

**Choose a VERY Challenging weight and use it all the way through

Friday, September 9, 2016

September 9 2016

 I know a person that weighs over 500lbs and every time I see them I am amazed not just at how self abusive they are but more so how selfish they are to the people around them and the spouse that will have to eventually wait on them and watch them slowly die.  If you can't take care of yourself for your own good at least do it for the people around you.  End of random rant....

Class at 4:30PM Today


As Many rounds and reps as possible in 3 minutes of: 

15 Shoulder to Overhead 115/75
15 Box Jumps

Rest 3 Minutes and repeat 3 Times


On the Minute for 15 Minutes

Min 1 : Max Reps strict dead hang Pullups (scale down with bands/up with weights)
Min 2: 7-10 reps Bench press (bodyweight/.75bodyweight)
Min 3: Choose a weakness (squat therapy,handstand holds, plank holds, situps, gymnastic kips, double unders, athletes choice)

Wednesday, September 7, 2016

September 7 2016


Ok, summers over, time to drop the inconsistency/beach days that turn into weeks/ laying around doing nothing/ getting drunk on the regular just because it's sunny out and get some goals set and accomplished before the holidays come and set you all up for a whole new set of excuses.....  I want everyone to work on setting a new goal for yourselves this week to get back on track.  Write it down somewhere, tell someone, and decide how you're going to conquer it.  Be prepared for when I randomly ask you what it is and how you're planning to achieve it over the next few weeks.  If you have no goals please let me know so I can cancel your membership and make room  for people who do...Happy Wednesday.....

Class at 4PM, 5PM and 6PM Today 


Back Squat 


As Many Rounds as Possible in 15 Minutes of:

15 Toes To Bar 
10 Hang Power Clean 115/80
50 Double Unders

**Scale as Needed

Friday, September 2, 2016

September 2 2016

Class at 4:30PM Today


15 Minutes to establish a 3 rep max Deadlift

Try to do this in no more than 6 sets


Tabata -- Alternate between these four movements: 

Double Unders (or bar hops)
Weighted situps 53/35 

Weight on the deadlift should be roughly 60% of todays 3 rep max. 

Complete 20 seconds of Deadlifts followed by 10 seconds rest.
Then complete 20 seconds of Double Unders followed by 10 seconds rest. 
Then complete 20 seconds of Burpees followed by 10 seconds rest. 
Then complete 20 seconds of Weighted Situps followed by 10 seconds rest. 
Repeat 8 times