Friday, April 28, 2017

April 28 2017

Class at 5PM Today 

Every 2:30 for 6 cycles perform:
10 KB Single Arm Push Press 53/35
50 Double Unders
15 KB Swings

*Alternate Arms Each Round


20 Weighted Situps
8 Strict Pullups/20Sec Hold
2 Odd Object Ground to Shoulder (Athletes choice)


Wednesday, April 26, 2017

April 26 2017

 Class at 5PM And 6PM Today

For Reps:

As Many Rounds as Possible in 16 Minutes of:
32 DB Snatches 50/35
24 Air Squats
18 Pushups (Scale up to 15 Ring Dips)

For Quality/Load:

Back Squat

Monday, April 24, 2017

April 24 2017

 Class at 5PM and 6PM Today
3 Rounds for Time of:

Run 800M
8 Front Rack Lunges
10 Push Press
12 Back squats 
5 Climbing Sets of:
3 Strict Press + 3 Push Press

Friday, April 21, 2017

April 21 2017

Class at 5PM Today 

For Time:

Teams of 2 complete 10 rounds of:

10 Deadlifts 225/155
15 Box Jump Overs
20 Wallballs

Partners complete full round then switch
(5 Rounds each AFAP)

For Load:

Bench Press

Hold Max Plank Hold between sets
(3 Holds)

Wednesday, April 19, 2017

April 19 2017

 Class at 5PM and 6PM Today 

For Reps:
On The Minute for 4 Minutes perform:

10 KB Swings + Max Burpees

Rest 1 Minute and Repeat for 3 Rounds

*Shoot for 6-9 Burpees each minute
For Load:
Strict Press

Monday, April 17, 2017

April 17 2017

Class at 5pm and 6pm Today

For Quality/Load:

On The Minute for 12 Minutes complete:

Odd: 1 Deadlift + 1 Clean pull + 1 Full Clean (Climb)
Even: Rest

For Time:

Run 800M
25 Medball cleans
Run 800M
25 Chest to Bar Pullups
Run 800M
25 Medball Cleans
Run 800M
25 Chest to Bar Pullups

Friday, April 14, 2017

April 14 2017

Class at 5PM Today 

For Time:

10 Seated Dumbell Strict press 40/25
15 Deadlifts 275/185
25 Burpees
50 Overhead Plate Lunges 45/25
100 H.R Pushups
200 KB Swings
400M Run with Plate w/45/25LB Plate

For Load:

On the Minute for 10 Minutes: 

2 Deadlifts Starting @ 60%

Climb each Minute

Wednesday, April 12, 2017

April 12 2017

Class at 5PM and 6PM Today

For Time:

Run 800M Then:
2 Rounds of:
18 Clean and Jerks
18 Toes To Bar
Run 800M

For Quality/Load:

5 Sets of 5 Weighted Strict Pullups 
(or Most Difficult Pulling Progression)

Monday, April 10, 2017

April 10 2017

Class at 5PM and 6PM Today 

Teams of 2 Complete 
As Many Rounds as possible in 20 minutes of:

20 Box Jumps
15 SDHP 75/55
10 Push Press 75/55

Alternate full rounds - goal is to complete all reps unbroken

 Back Squat

Friday, April 7, 2017

April 7 2017

Classes are currently at full capacity and capped for the spring
Email: for waiting list if interested 
Class at 5PM Today 

For Quality/Load:

Find a max of the following Complex

1 Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Jerk
For Time: 

Teams of 2 Complete 100 Push Jerks for Time 185/135

Every time you put the bar down you must complete 50 Double unders
Scale as needed

Wednesday, April 5, 2017

April 5 2017

Class at 5PM and 6PM Today 

For Time: 

Run 1 Mile 
75 Wallballs
25 Deadlifts 225/155

For Quality/Load:


Work on handstand progressions between sets

Monday, April 3, 2017

April 3 2017

Class at 5PM and 6PM Today 
Final Results are in and boy was it close!!  Erin ended up on top with a total percentage of weight loss of 13.2% but Kathy was right behind her with 13% and Greg was right behind them with his 22 Lb Loss at 11.6%!! Congrats to all of you.  You have to give credit where it is due here, all 3 of these top finishers really went for it this time and were regularly getting in extra workouts during open gym times and making big sacrifices in their diets throughout.  The physical changes are pretty obvious in all of them so really everybody wins and my biggest hope is that things don't stop here for anyone.  Hopefully this challenge taught you something or set you in a routine to continue a healthy way of eating.  Hopefully it opened some of your eyes to what you really don't need to be taking in on a regular basis and if you haven't quite hit your goal yet you can keep things rolling until you do.  What I don't want to happen is for you to completely lose focus and erase all of your hard work by just completely falling off track and forgetting everything you learned.  The goal of a challenge like this is to help you learn how to maintain a healthy lifestyle while seeing results and not to make you become a yo-yo dieter.  I think the best example of this is seen in Greg and has to be mentioned.  Not only did he come in third place this year but he also came in third last year with a 30 Lb loss!!  He was able to maintain that healthy weight throughout the year and then ramped up his weight loss again for this challenge to hit his final goal.  This takes his total weight loss since being with us from 216LBS last year to 167LBS this year!!!  That's 49LBs in less than a year without ever going back up.  That is exactly what I had hoped would come from this kind of thing and hope serves as an example for everyone else.  Maybe you didn't win, that doesn't mean your goal changed.  Maybe you even did reach your goal but what will it mean if you just bounce right back up and weigh in next year where you started this year?  Remember why you started all of this, stay consistent stay focused and let the results accumulate over time.  Congrats to everyone!!

Erin - 13.2% (157.1-136.3)
Kathy H. - 13.0% (182.1-158.4)
Greg - 11.6% (189.3-167.3)
Nick - 8.3%
Von - 7.6%
Brittany - 6.7%
Sara - 5.9% 
Jason - 5.6%
Jess - 3.8%
Matt - 2.9%
Jen - 2.9%
Niyazi - 2.7%
Marcia - 2.7%
Casey - 2.2%
Darleane - 1.9%
Danielle - 1.1
Bry - 1.6%
Pearl - 0.28%

For Time: 

3 Rounds for time of:

20 Burpee Pullups
20 Front Squats 
20 Box Jumps

For Quality:

On The minute for 12 Minutes:

Odd: 30 Second chin over bar hold
Even: Max Unbroken reps barbell row 135/95