Friday, March 29, 2019

March 29 2019

Class at 5PM Today 


3 Rounds for Time of:

Run 400M 
21 KB Swings
12 Pullups 

*12 Minute Time Cap


Barbell Row 

Follow each working set with an immediate set of Max Unbroken Strict Pullups

Wednesday, March 27, 2019

March 27 2019

Class at 5PM and 6PM Tonight

With a Running Clock

Minutes 0-5:
Bike 40/30Cals
12 Deadlifts 185/135
8 Box Jumps Overs
Minutes 5-10:Rest
Minutes 10-15:
Bike 30/20Cals
8 Deadlifts 225/155
8 Box Jumps Overs
Minutes 15-20: Rest
Minutes 20-25:
Bike 20/15Cals
4 Deadlifts 245/165
8 Box Jumps Overs
 Bench Press

Monday, March 25, 2019

March 25 2019

Class at 5PM and 6PM Today 


5 Rounds for Time of:
20 Push Ups
12 Hang Power Cleans
8 Strict Press


Front Squat 

Friday, March 22, 2019

March 22 2019

Class at 5PM Today 


33-27-21-15-9 Reps for Time of:

Thrusters 95/65
Chest to Bar Pullups


33-27-21-15-9 Reps for Time of:

Thrusters 65/45
Jumping Pullups

*20 Minute Time Cap

Wednesday, March 20, 2019

March 20 2019

Class at 5PM and 6PM Today

5 Rounds For Time of:

Run 400M
30 Box Jumps 
30 Wallballs


Bench Press

Monday, March 18, 2019

March 18 2019

Class at 5PM and 6PM Today 


90 Seconds on 30 seconds off for 8 Rounds
During the 90 seconds of work complete:

3 ManMakers 35/20
Max Reps Alternating Dumbell Snatches 

*Score is total Snatches


Back Squat

3 Sec Pause in Bottom

Thursday, March 14, 2019

MARCH 15 2019

Class at 5pm today 


On the minute for 18 minutes perform: 

Min 1: 
8/6 cals 
6 DB hang Clean and jerks
6 DB lunges 

Min 2: 
7 Burpees 
7 thrusters 95/65
7 pull-ups 

Min 3:
8 wallballs 
8 KB swings 
8 sit-ups


5 climbing sets of: 

1 strict press + 2 push press + 3 jerks 

Wednesday, March 13, 2019

March 13 2019

Class at 5PM and 6PM Today 

 5 Rounds for Time of:

15 Lateral Burpees
15 Overhead Squats 75/65
15 Toes To Bar


On the 2nd Minute for 14 Minutes complete:
1 Snatch Deadlift + 2 Power Snatch + 3 Overhead Squats

Climb AFA

Monday, March 11, 2019

March 11 2019

Class at 5PM and 6PM Today


As many Rounds as Possible in 20 Minutes of:

5 Pullups
10 Pushups
15 Airsquats

*If less than 2 Unbroken Strict Pullups sub Pullups with bent over rows

Back Squat 

Friday, March 8, 2019

March 8 2019

Class at 5PM Today


Teams of 2 Complete: 

150/100 Calories Bike

Every Minute on the Minute including the start both Partners stop and perform:
2 Pushups + 2 Medball Clean
 (Increasing by 2 reps each minute)

When 150/100 Calories are reached the workout is over 

Push Press

Wednesday, March 6, 2019

March 6 2019

Class at 5PM and 6PM Today 


As Many Rounds as Possible in 15 Minutes of:
7 Toes to Bar
9 Sumo Deadlift High Pull 53/35
11 Dumbell Thrusters 50/35

 Push Press

Monday, March 4, 2019

March 4 2019

And the winner is....

Congrats to Chrissy for absolutely crushing this years weight loss challenge.  Chrissy has been with us since July and has fully committed ever since and it shows.  The challenge came at a perfect time for her because she very easily could've slowed her progress down being that from July to January she had already lost 38 Lbs with us.  That alone is a huge accomplishment but it is also when a lot of people become complacent and decide they've either lost enough weight to feel good or that they've "plateaued" their fitness.  Obviously these are both complete cop outs but it happens all the time.  Chrissy didn't do that.  She went on to lose another 18.3 Lbs over the last 8 weeks making her total weight loss from July to now 55.6 Lbs or 27.39% of loss.  She should be very proud of all her hard work.  Lots of people attend the gym, hear all the information and go through the workouts.  Only some decide to take action, put it all to work and commit to the process.  She did just that, tracking her daily calories, sneaking in extra workouts on her off days and recognizing that small sacrifices now will pay off in the future.  Even more notable and important to mention is the fact that Chrissy came here in July after her Doctor told her it was time to go on medication for Type II diabetes, she told me about it and I said, "Forget that, we can fix it." and she has trusted the process and never filled the prescription, she now has no such need and has seen her health improve in so many ways.  I'm so glad she trusted me through it and I still believe this is only the beginning.  I couldn't be more proud and satisfied with how this challenge worked out.  No one who entered gained weight, everyone lost something, even those who most would think are already at a healthy or acceptable weight recognized that they could do something more and for the most part stayed committed.  I think it's definitely worth recognizing that Kristen who came in second place with a 9.97% loss did not allow the fact that she had just got cleared to return to the gym from having a baby a couple of weeks before the challenge to take things easy and forget about her own well being.  I know how common it is that new mothers never get back into shape after pregnancy and how hard it is to do so for so many reasons, she never let any of those excuses win and put up some great numbers.  The race between RJ and John was neck and neck throughout the whole 8 weeks and both of them finished with 19 and 16 lbs lost respectively.  Those are some really awesome numbers bringing them down to weights they haven't seen since high school or if you were to ask me, the weight you should work to maintain for life.  And to wrap up the top five was Meghan who is one of our newest members of the gym only joining a few weeks before the challenge, I know I heard at least a few times during the challenge from others that she didn't even need to lose any weight but she recognized that by cleaning up her diet and staying committed week after week to a new workout routine her body would respond and finished with an 11 LB loss and much a healthier, stronger and fit body.  Congrats to everyone, now back to the gym tonight to keep it going.....  Congratulate Chrissy when you see her, and if you don't recognize her she'll be the one making it rain with the $362 dollars that she'll be awarded with tonight . 

Total Percentage of weight loss in 8 weeks:

Chrissy - 11.04%
Kristen - 9.97%
RJ - 9.21%
John - 8.28%
Meghan - 8.11%
Brittany - 7.08%
Jess - 5.63%
Bry - 5.37%
Darleane - 4.19%
Matt - 3.90%
Greg - 3.89%
Jen - 3.85%
Pearl - 3.70%
Vanessa - 3.37
Nicole - 3.28%
Ramoni - 1.72%
Fran - 0.91%

Class at 5PM and 6PM Tonight

3 Rounds For Time of:

40 Situps
20 DB Hang Clean and Jerks 30/20
20 DB Box Step Ups 30/20


Front squat

Friday, March 1, 2019

March 1 2019

Final weigh ins today and Tommorow!

Class at 5PM Today 


20 Rounds for Time of:

3 Power Cleans 
6 Pushups
9 Airsquats


Strict Press