Workout of the Day “Half Life” AMRAP 20Parking lot run12 Alternating Single Leg Toes to Bar3 Wall ClimbsRead more

We will begin the second phase of the Ben Smith Squat Program this week. The program changes slightly, in that instead of going up and getting heavier and heavier, you will work heavy in smaller sets. Then, drop the weight a bit a do MORE reps. Monday, it’s heavy 3s, then a drop set at 6s. On Friday, it’s heavy 2s and drop sets at 5. The warm up sets are essentially the same. I have provided percentages for the heavy sets. Feel free to use these numbers, but the option to go up a bit is there. In the Ben Smith program, he provides a little more room to make some weight decisions, going heavier if you so choose. Like phase 1, let me suggest being conservative here, and letting the program build. Please re-read Denny’s post on phase 2. He really got after it on the heavy sets,...Read more

At 10am we will start with rope climbs, do the workout and finish off with some sled pushes! Classes at 9 and 10am! Workout of the Day “Barmanda” 9-7-5Bar MuscleupsSquat Clean 185/125Read more

We will be back to the Ben Smith Squat Program on Monday – week 7 through 12. In the meantime, lets test some leg and core stuff. In both the quarterfinals and the age group online qualifier, all athletes tested the 4RM Front Squat. It’s a brilliant little test, because no one really knows it. There is a 20 minute cap, but it might as well be a 3 minute cap. Once you truly hit your 4RM, you ain’t lifting anything after it. The lift was weird. I made a tough 287, about 15 minutes in, then I attempted 299. 1 and 2 were not a problem. Rep 3 was tough. On my 4th squat at 299, I hit a brick wall about 95% from the top of the rep. I have never missed a squat at the top – I always get buried at the bottom. I just ran...Read more

Sorry for the mixup, but snatches and double-unders are here for Thursday! Miss us yet? We miss you xoxo Make sure to give our coaches LOTS OF LOVE!! Workout of the Day Shooter’s Choice AMRAP 1230 Doubleunders1 Power Snatch – you choose the weight Your score is total weight lifted and double undersRead more