Incredible work across the last 2 months on the 20 rep back squat. What does the 20 rep do? Does it build strength? Yes. Does it build mental toughness? Oh hell yes. More than anything, it builds confidence – if you can squat 250 pounds 20 times, you know for sure that that you have the juice in your legs to lift it. Any clean, and snatch, you have the leg power to get out of the hole. So, what’s next? We will test our 1RM for the back squat, front squat and deadlift. We will enter a deadlift progression for the next 2-3 months – you know you can stand up with heavy weight. Next we will build on getting it off the floor. Workout of the Day AMRAP 20Parking Lot RunRow 250/200mHandstand Walk across your box (12 feet)Read more

Workout of the Day Last week! Go for it!!!Back Squat for load:#1: 20 repsRead more

Adding more to the schedule – I will be putting up Facebook events on the Facebook group, as well as adding them to the calendar on the wall of the gym. Team Row-a-thon FundraiserNovember 7th, 2020 Christmas Party with White Elephant – 12/5/2020 Ladies Bunco with White Elephant – 12/11/2020 Workout of the Day AMRAP 20Parking Lot Run5 Snatch 155/105Read more

A few weeks ago we had mentioned the 100 Mile fundraiser ride that Jatinder, Pam and Vicky were going to complete in Tahoe. We are excited to show you the picture from their trip. 100 miles is no joke and we are so proud of their effort. Congratulations to 0530 warriors Jatinder, Pam and Vicky! Thank you for putting yourselves out there for others. Your compassion is truly motivating. Thank you for sharing! Final will be announced in tomorrow night’s Post. Don’t rush the greatness:) We will finish our back squat on Wednesday, last Fran prep on Friday, and Fran will be next Monday. Workout of the Day Lunge-worthy Alternating LungeKettlebell Swing 53/35Pullups80-40-2064-32-1648-24-1232-16-816-8-4The first round is 80 lunges, 40 KBS and 20 pull-ups…round 2 starts with 64 lunges…etcRead more

Don’t forget about the members only Speakeasy event on the 17th of this month! AND… 10/2 6:30pm Weightlifting with Coach Denny 3 Position Clean 10/25 Rowing Clinic with Coach Brad – get training for the Row-a-Thon 11/7 Team Row-a-thon- More details to come! Workout of the Day Thruster 95/65Pullups 15-9-5Rest 4 M12-7-3Rest 39-5-3 You MUST take all of the rest time.Read more