It’s a good technical day. Focus on keeping the weight close and making it snappy.  There will be no open gym this week on Tuesday and Thursday in preparation for this weekend’s events. Workout of the Day Strength/Skill Clean & Jerk 3 Sets of 2 @70% of 1RM Take 10 minutes to warm up and perform your set of 2 every 2 minutes. Conditioning 5 Rounds for Time 50 Double Unders 25/20 Pushups 25/20 Calorie Row  Read more

This is the week of Franniversary VI.  3 challenging partner workouts testing different aspects of fitness and teamwork!  We have some great athletes coming in hot, so it looks to be a great dat of competition, fun and learning.  If you are on the fence, sign up!  If you know it’s not your bag, we would love the help.  Check with Alison about helping out on Saturday. In the meantime, we will be getting stronger.  We had a nice run with a high rep strength build and we will follow that up with an 8 week 5×5 Back Squat. We just re-established 1RM, so you start at 50% of your 1RM in week 1.  Take a few minutes to get ready for this weight, knowing it won’t take that much.  The bar should feel light, your positions should feel perfect, and the bar should move fast.  You should all be...Read more

Pies, turkey, stuffing, carbs. We are all in the same boat. See you at 10am for a post-Thanksgiving workout. Don’t forget we are closed Saturday and Sunday! Workout of the Day 3 Rounds for Time 800mRun 60 Wall Ball Shot 20/14 40 Toes to Bar 35 minute Cap Scale accordingly or run in to the time cap:)Read more

***Wednesday – 5:30am, 9am, 5:30pm ONLY*** The season of giving is upon us. I am thankful everyday for the 3 kids who eat me out of food, steal Brian’s clothes and break almost everything we own. I would give them the world. I am thankful for the roof over our head, the people (you guys) we surround ourselves with, and the  guitar-playing, comic book reading, meditating man I will spend the rest of my life with. I am truly lucky.  There are some families in our community that are lacking this holiday season. I know I ask a lot of you – 100 burpees for 100 days, heavy thrusters and burpees, and so much more. This probably won’t be the last time I ask…but maybe the last time in 2017.  There is a tree set up by the whiteboard with red and green tags. Red tags are for girls and...Read more

Reminder – Normal hours on Tuesday.  On Wednesday, class at 5:30a, 9a and 5:30p.  Closed on Thursday.  1 workout on Friday at 10a. We will be closed Saturday and Sunday. And sign up for Franniversary!!! Workout of the Day Strength/Skill Clean and Jerks 3 sets of 2, 65% Take 10 minutes to warm up, and work on a technically perfect Clean and Jerk. Conditioning 8RFT 30 Doubleunders 6 Cleans 135/95 15 minute capRead more