This week we will re-establish our 1RM on the Deadlift (Monday), Bench Press (Wednesday) and Back Squat(Friday). This has been an excellent program to build strength, endurance and durability. If you are experienced it may not be the best program for 1 RM strength. If you don’t PR, don’t be discouraged. All of the pulling, pushing and squatting has developed strength across the board.  Next week we will begin working in the Olympic lifts. This week will be an abbreviated schedule. No All Access, Kids & Teens and Open Gym. Kids and Teen Summer Program begins on Monday the 19th – email Alison at [email protected] for registration.                 Workout of the Day Strength Deadlift 1 RM Conditioning 3 Rounds for Time 50 Situps 15 Hang Power Cleans 135/95Read more

Because we missed Murph on Memorial Day, which has become national Murph day, we will knock it out of Saturday. We will only run 1 heat.  We will kick off at 9am, and hopefully start the workout by 9:20am. If you are concerned about the volume, it is easily scalable.  You may also partner or team up to knock out all the work.  You may also partition the calisthenics anyway you wish.  You can do it all like a chipper, you can do 20 rounds of Cindy, or like the Gams last year you can do 5 rounds of 20/40/60.  Or you could do 100 rounds of 1/2/3. I alos recommend scaling to the easiest for you early.  This may mean body pulls or even kettlebell swings for the pull-ups and knee or slingshot pushups. Finally, half Murph is an excellent option. Running, plus 5/100/150 is still a ton of...Read more

We’ve done all of these additions to the row WOD… now just ROW. Tell us what is worse when you are done.                 Workout of the Day Back Squat 1 set of 10+ @ 75% Conditioning Row 2k 🙂Read more

Hey kids! Remember weightlifting?  It’s an Olympic Sport? Lift a heavy barbell? Put it over your head?  Ringing any bells? With the Open and the current power lifting cycle, not to mention my recent infatuation with dumbbells, we haven’t spent a ton of dedicated time on the Snatch and Clean and Jerk.  That will change in the coming weeks and months. I “borrowed” Thursday’s workout from Doug Chapman at HyperFit USA.  It’s a barbell-centric workout.  Treat this as a complex – without dropping the bar, perform a Deadlift, a Power Clean, a Squat Clean and a Front Squat.  That’s 4 distinct movements.  Originally, it had a Jerk instead of a Power Clean, but with all the pushing in the last couple of days I made an adjustment. Make every attempt to do this unbroken.  That means the Deadlift should be done with a Clean grip and not dropped.  Hang onto...Read more

Make sure you keep up with our currents events on Facebook. We have a few parties in the works, as well as a local organic farm coming out to talk about their chickens on the 27th!  We are over halfway through the Bust the Leaky Gut Challenge. I can’t wait to hear how everyone is feeling – and of course check out the penalty jug:)                 Workout of the Day Strength Bench Press  3 sets of 8 @ 65% Conditioning 10 Minute AMRAP 3 Handstand Pushups (Sub 1 Wall Climb) Lunge 30 Feet (across the gym through the rig) 10 Pushups Lunge 30 Feet  (back to the wall)  Read more