Many of you partitioned the reps for Murph on Monday. What are your observations? Soreness level the same? Did your times improve? What about the pushups? We spent a solid month doing pushups of all types in the lead up. Did you notice a benefit from all that work? If you did Cindy this year, maybe next year we tackle 10-20-30? Just wondering – post comments to Facebook group! Workout of the Day “Shooter’s Choice” AMRAP 12 30 Doubleunders 1 Power Snatch You choose the weight – your score is you total number of DU and total number of pounds lifted.Read more

Thank you to everyone who purchase a t-shirt. We will be donating $225 to the Fisher House from your generosity. Workout of the Day 15/45 Gone Wrong 5 Rounds for RepsAs many deadlift 275/185 as possible in 15 secondsRest 45 secondsAs many burpees as possible in 45 secondsRest 15 secondsRead more

How did the back squats go today? You might have felt like you were right in the swing of things, or you could have felt your body and soul being crushed down by the barbell. Either one is ok. Coach Denny finished up the 12 week cycle and we asked him to share some thoughts. I wanted to provide a little guidance based on what I would consider to be quite the “Learning Experience” after completing weeks 7 to 12 of the squat program. The next four weeks are “on you” and with that I want to talk about my failure in fully tapping into the beauty and elegance of this programming. First, let’s talk about the purpose and goal and then I will reflect and share with you where I went off the freaking rails!  Yes, you can expect some of the same such as prescribed percentages still being put on...Read more

Thanks to June, we can play a little bit more on the climbing ropes. June generously donated a third rope that has been set up by the cage pull-up rig. Make sure you give her a big ol’ THANK YOU next time you see her. But she might be at the top of the rope, so look up. Murph has been moved up to Monday at 8am due to the extreme mini heat wave. Please make sure you get signed up on MindBody like you would a regular class. Workout of the Day For max reps of each: 5 min. of double-unders5 min. of clean and jerks 95/653 min. of double-unders3 min. of clean and jerks1 min. of double-unders1 min. of clean and jerks Part B. Not for Time 10 Rope Climbs @10am Before the above – 12m to build to a heavy Power Clean Not for time – 10...Read more

There will be no weightlifting tomorrow night due to the holiday weekend. Regular classes on Saturday and we will see you Monday for “Murph.” T-shirts have been delayed – but we will get them to you as soon as we received them! Week of Memorial Day Monday – 9 am only No ROMWOD or Kids/Teens for the week No 4:30pm class on Wednesday June 2nd Open Gym for June will be the 6th and the 20th. Workout of the Day Strength Back Squat for load:#1: 10 reps @ 30%#2: 10 reps @ 30%#3: 5 reps @ 50%#4: 3 reps @ 65%#5: 3 reps @ 73%#6: 3 reps @ 78% add 5-10# from Week 4 Day 2#7: 3 reps @ 78%#8: 3 reps @ 78%#9: 3 reps @ 78% Conditioning 3 Minute Tabata Squats6 Rounds of 20 on/10 off3 Minute Tabata Situps6 Rounds of 20 on/10 off3 Minute Tabata Pushups6 Rounds...Read more