***No Open Gym Tomorrow*** 2015 Dark Side of the Moon worthy Workout of the Day Strength Back Squat 20 Rep set- Add 10# from last week. If you did not complete the set last week, use the same weight. Conditioning 100 Kettlebell Swings 53/35 @ the top of every minute and at the beginning perform...Read More
Head’s up! No more 3:30pm class on Mondays. Also – this week starts the 6:30pm Open Gym on Wednesdays. We are looking for movements that you would like to spend more time on to have a seminars during this time. If you don’t follow us on social media, you might have missed out on the...Read More
We will snatch heavy before this workout. We will basically snatch until your thumbs pop off. Workout of the Day Open 12.2 AMRAP 10 30 Snatch 75/45 30 Snatch 135/85 30 Snatch 165/105 As Many Snatch 210/120 As Possible in Remaining TimeRead More
Workout of the Day Strength Deadlift 5 Sets of 2 at 80% of 1RM Conditioning For Time 50-40-30-20-10 Double Unders After each round, perform 10 BurpeesRead More
This seems like a fun thing to do…. Sunday, February 9th is the Turner’s Tuff Ten – ten-ish they say. It is an 11.25 mile trail run up in the Red Hill’s of Jamestown. Registration is open until 2/5 and it goes from 9am-noon. AND they offer free grilled cheese and tomato soup after the...Read More
Starting next week, we are making some changes to the schedule. We will be canceling the Monday at 3:30pm class due to low attendance. We are also converting the 6:30pm Wednesday class into an Open Gym session. This will give us the opportunity to offer some seminars on specific movement. We are excited too start...Read More
So, we will start a 20 rep back squat progression. It will last 8 weeks. The idea is to start at a reasonable weight – think body weight for men, 75% bodyweight for women. If this is not reasonable, find something that is. Each week, if you complete the session, add 5 pounds to your...Read More
We will begin a new lifting cycle for the new year. We will focus on the power lifts: the shoulder press, the deadlift and the back squat. We will focus on 5×5 and 5×2 for the deads and the press. For the back squat, we will do something a little different – a 20 rep...Read More
Come join us in Knightâs Ferry after The 10am class for a hike or a run- whatever you fancy. Get out in the sunshine and nature! Workout of the Day The Other Total Max effort Clean Max effort Overhead squat Max effort Bench PressRead More
Alison and I got back into town today – we had a great trip but we are glad to be home. We look forward to hard work, PRs, and lots of laughs in the coming year. And we love the new whiteboards!!! Real talk – we bought the originals from Home Depot when we opened....Read More
