Party starts at 6pm – White Elephant to follow dinner. We will work on Bar Muscle Ups at 10am. Workout of the Day 100′ Handstand Walk 50 Calorie Row 80′ Handstand Walk 40 Calorie Row 60′ Handstand Walk 30 Calorie Row 40′ Handstand Walk 20 Calorie Row 20′ Handstand Walk 10 Calorie RowRead more

So, I have adjusted the “Cube” system to suit my goals for the gyms strength training.  In case you are wondering, the reason it’s called the Cube is, if you write it out or map it out on a calendar, it looks like a cube. I think the 5 sets of 2 day is pretty good, and heavy.  I think 4 sets of 8 will be adjusted slightly, so we will save the 4th set as a max rep set. The day of 8 sets of 4 at 70% is tough!  If you are working at percentages, it is a battle. You need to take time to get warm by lifting, because the weight is pretty heavy. There are a lot of reps, and they are all tough. I will adjust the workouts on Wednesday so you can keep intensity high and explosive on the lifts.  That means likely short,...Read more

*** Warrior ROMWOD on Thursday will be moved to Friday this week at 8:15am. No ROMWOD Thursday or Open Gym.*** Workout of the Day AMRAP 30 250m Row 200m Parking Lot Run 15 Toes to Bar 10 Handstand Pushups* Sub for HSPU is 3/2 Wall ClimbsRead more

We are halfway through the first half of our new strength cycle.  Hopefully you are understanding the flow and getting comfortable for the warm up that you will need to lift heavy over lots of reps. Alison and I were discussing some ideas for cool workouts through the Christmas season.  Expect cool workouts on Christmas Eve, New Years Eve and New Years Day. Workout of the Day Strength Back Squat 8 sets of 4, 70% of 1RM Take 10 minutes to get warm and attack the sets. Conditioning AMRAP 9 3/3, 6/6, 9/9, 12/12, 15/15… Kettlebell Swings 53/35 Wallball Shots 20/14Read more

Workout of the Day 20 Clean & Jerks 95/65 20 Clean & Jerks 135/85 20 Clean & Jerks 185/115Read more