We will begin the second phase of the Ben Smith Squat Program this week. The program changes slightly, in that instead of going up and getting heavier and heavier, you will work heavy in smaller sets. Then, drop the weight a bit a do MORE reps. Monday, it’s heavy 3s, then a drop set at...Read More

At 10am we will start with rope climbs, do the workout and finish off with some sled pushes! Classes at 9 and 10am! Workout of the Day “Barmanda” 9-7-5Bar MuscleupsSquat Clean 185/125Read More

We will be back to the Ben Smith Squat Program on Monday – week 7 through 12. In the meantime, lets test some leg and core stuff. In both the quarterfinals and the age group online qualifier, all athletes tested the 4RM Front Squat. It’s a brilliant little test, because no one really knows it....Read More

Sorry for the mixup, but snatches and double-unders are here for Thursday! Miss us yet? We miss you xoxo Make sure to give our coaches LOTS OF LOVE!! Workout of the Day Shooter’s Choice AMRAP 1230 Doubleunders1 Power Snatch – you choose the weight Your score is total weight lifted and double undersRead More

Many of you partitioned the reps for Murph on Monday. What are your observations? Soreness level the same? Did your times improve? What about the pushups? We spent a solid month doing pushups of all types in the lead up. Did you notice a benefit from all that work? If you did Cindy this year,...Read More

Thank you to everyone who purchase a t-shirt. We will be donating $225 to the Fisher House from your generosity. Workout of the Day 15/45 Gone Wrong 5 Rounds for RepsAs many deadlift 275/185 as possible in 15 secondsRest 45 secondsAs many burpees as possible in 45 secondsRest 15 secondsRead More

How did the back squats go today? You might have felt like you were right in the swing of things, or you could have felt your body and soul being crushed down by the barbell. Either one is ok. Coach Denny finished up the 12 week cycle and we asked him to share some thoughts....Read More

Thanks to June, we can play a little bit more on the climbing ropes. June generously donated a third rope that has been set up by the cage pull-up rig. Make sure you give her a big ol’ THANK YOU next time you see her. But she might be at the top of the rope,...Read More

There will be no weightlifting tomorrow night due to the holiday weekend. Regular classes on Saturday and we will see you Monday for “Murph.” T-shirts have been delayed – but we will get them to you as soon as we received them! Week of Memorial Day Monday – 9 am only No ROMWOD or Kids/Teens...Read More

Workout of the Day Double Trouble 15 minutes to build to a heavyDeadliftDirectly into15 minutes to build to a heavyClean, any styleScore if your heaviest deadlift & heaviest cleanRead More