Next weightlifting session will be on Friday December 4th at 6:30pm due to the Thanksgiving holiday. Workout of the Day Shoulder press 1-1-1 repsPush press 3-3-3 repsPush jerk 5-5-5 repsEach set should build on the previous – ideally you will always go up in weightRead more

Workout of the Day 3-6-9-12-15PullupsToes to BarRest 350 Burpees to touchRead more

Remember how we talked about using the clean grip with the deadlift so we can focus on pulling power. Deadlift the weight like you could clean it. Well, now we are adding a little more clean. Workout of the Day 5 sets ofHalt: 2″ off floorHalt at kneeHang cleanClean PullScore is total of all lifts combinesYou may go up in weight only if it is perfect. Work on making each lift as crisp and clean as possible. Deadlift 275/185If you have done 15 reps, add 20/10 poundsRead more

As the weather gets colder, it takes a little bit longer to warmup. BUT if you have layers, the warmup goes quickly. We will be doing joggers again – but only special order at the moment. Hoodies will be on the list soon too! Sign up sheet will be on the glass case tomorrow. Workout of the Day EMON 24Min 1 – Bar Muscle Ups or PullupsMin 2- Handstand PushupsMin 3 – Box Jump 24/20Read more

Next week is Thanksgiving. We will have a truncated schedule, with a normal schedule on Monday and Tuesday. On Wednesday the schedule is the same until the evening: only one evening class at 5:30pm. We will closed on Thanksgiving, and one class on Friday at 12pm – the workout is “Holleyman.” Look it up – if you dare. Workout of the Day “Isa-dumbbel” 10 RFT10 Alternating DB Snatches 50/353 Snatches 135/85 20 minute capRead more