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 the new year – we are also excited to see everyone working on their new skills or goals. We love extra work, but the thing we love the most – is classes full of energy and people. We would rather run less classes that are full of people working than spreading the energy too thin. Conversely, I believe the best workout done by yourself does not hold a candle to a pretty good workout done in a group. We love people doing the work, but please make the class your training priority. We promise we...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 next week. You should get warm before this, but don’t wear yourself out. Barbell, maybe two to 3 weight sets of 3, possibly 5, then get into the working set. This should be hard. You should feel uncomfortable. You should be challenged and each week, you should be thinking, “oh boy, I got that 20 rep set coming up.” Why? Because it will make you strong, tough and because you can. https://youtu.be/N4BC4JGXwlE Workout of the Day Back Squat 20 rep set Conditioning AMRAP 10 10 Alternating KB Front Rack Lunge (in place) 25′ Handstand WalkRead 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 max. I will talk more about this tomorrow, as we will begin on Tuesday/. But starts conservative, plan on adding 5 pounds a week for the next 8 weeks. For the next 8 weeks, we will do CrossFit style days on Monday and Thursday, with lifting days on Tuesday, Wednesday and Friday. Denny later texted – “Last time I did this it was 10 weeks. 5lb increase each week starting at 185. Each week was equally as tough. 205 was just was tough as 230.” Workout of the Day 27-21-15-9-3 Power Clean 115/75 Box Jump...Read more

Come join us in Knight’s 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. They were siding – not real “white boards.” Jess scored some new ones – it looks like we work at Google in the gym now. Workout of the Day 50 Doubleunders 10 Bar Muscle Ups 50 Doubleunders 20 Chest to Bar Pullups 50 Doubleunders 30 Pullups 50 Doubleunders 40 Toes to Bar 50 DoubleundersRead more