We are in the 11th week of the Milo build (I missed 1 week while on vacation, approved so I’ve done 10 weeks).  Milo started as something that we were doing to basically the hardest thing we do each week.  Not only is the strength aspect there, clinic the number of reps and the time domain produces a heavy dose of conditioning.  I expect 1 more week of Milo, giving us 12 total weeks.  In the 13th week, we will do a tester with the weight you opened with to see how much better you can handle that weight. Over the 11 weeks, we have seen folks that have stuck with it do some awesome stuff.  On at least 2 occasions, I have sen folks PR their Clean on Milo – not only are they PR’ing once, they are hitting that weight for multiple reps.  Nicole and Rita immediately come...Read more

Mom & Raw Milk from Talk to Me Johnny.  There is a lot of “meat on the bone” in his answer to a Mom’s question.  Make sure you stick around for his last paragraph.   Workout of the Day 70 Burpees 60 Situps 50 Kettlebell Swings 53/35 40 Pullups 30 Handstand PushupsRead more

Our Fundraiser for the Family of Fallen SPD Officer Scott Hewell will take place on  Saturday September 13th, capsule 2 weeks from now. Registration online is open. The more people we have that can pre-register, cost the easier it will be to set up heat times. You will still be able to sign up the day of the event. We are also taking presales for  food. Big Vic’s BBQ will be selling pulled pork and brisket sandwiches with a green salad side for $10. They will be graciously donating a portion of the cost of every meal to the fundraiser.  Raffle tickets can be purchased for $1 each, sale 6 for $5 and 15 for $10. Items to be raffles will shown on Facebook this week. Registration for the fundraiser can be done HERE at the online store.   Workout of the Day Strength “Milo” 3 Power Cleans OTM for 10...Read more

Happy Labor Day! Only 1 class at 9am. [youtube https://www.youtube.com/watch?v=R0-xTcLg_ao?rel=0&w=560&h=315] Workout of the Day “Adrian” 7 RFT 3 Forward Rolls 5 Wall Climbs 7 Toes to Bar 9 Box Jumps 30/24Read more

9am Double Grace 60 Clean & Jerks 135#/95#   10am  Squat Clean HEAVY THEN Double GraceRead more