Start Lifting! DeadLift Speed Ladder For Time. Both Athletes will go through the entire ladder.Partner A will hit each lift, run back to the start, tag out to Partner B. Partner B will hit each lift and run back to the starting spot for their time. 1 Dead Lift 245/165 1 Dead Lift 275/185 1...Read More
On Saturday we had our Fall Fest to raise money for two local families battling breast cancer. We raised $992 for these two families. I wanted to extend this for another few days. If you didn’t have a chance to come out on Saturday, you can still donate. Let’s get up over $1000! Thank you...Read More
We are open at 9am (only) and we will be completing some deadlift ladders! There are some things that needed to be tested out so be ready to lift heavy! Tomorrow is our Fall Fest Fundraiser! We need your help to raise money for local families. We all know someone who has been hit by...Read More
This is a great video on his process for learning the hook grip. Alan Thrall is very thoughtful and explains it all clearly. For Friday’s conditioning workout – if your forearm pump last more than 24 hours, you should see a doctor. Just kidding – but this will be an excellent opportunity to use the...Read More
Tomorrow morning’s All Access Class will turn into a supple leopard session. From 8:30am-8:50am we will be working on our hips, glutes, lower back and hamstrings. If you did the deadlift on Wednesday, this will be the best 20 minutes of your day. Come on in and let’s get flexy! Franniversary Update Get Signed Up!...Read More
We will be posting pictures and having ballots to be cast for your favorite costumed athlete. Check out some pictures on our Facebook pages you can start to think about who you will vote for. Workout of the Day Strength/Skill Pause Deadlift 10-10-7-7-3-3 Conditioning 100 Kettlebell Swings 53/35 100 Burpees Break them up anyway you...Read More
Did ya get your costume yet? Class will only be at 5:30pm- come and best dressed gets you 3 classes of music control! Workout of the Day For Time 50-35-20 Wall Ball Shot Pull-ups Double UndersRead More
This week 8 of our current strength cycle. We will re-test our lifts next week. Monday will be bench press, Tuesday will be a conditioning workout, Wednesday is Deadlift and Friday is Front Squat. I need a #cfo100 roll call. Monday is day 83. Who is still in? Tuesday night at 5:30pm we will have...Read More
We are filling out the Holiday Season Calendar so make sure you check out our events on Facebook. Soon to be added is Holiday Bunco! on December 15th at 7pm. There will be a White Elephant part of the evening, up to $25 for the gift. It is $11 to play and please bring something...Read More
Tuesday Night is Halloween:) There will be a 5:30pm Class ONLY for adults. Come in costume! Clean Grip Deficit DeadLift 3×5 @ 60% 3×3 @70% 3×2 @75% Conditioning 8m AMRAP 8 Toes to Bar 25FT Dumbbell Front Rack Walking Lunge 50/35 8 Alternating Dumbbell Snatches 50/35 Read More
