Athlete Spotlight By Thomas Giles This month’s spotlight athlete is Rockford ‘Rocky’ Anderson. Rocky came to us less than a year ago and has been working his butt off since day 1. Every day that he comes into the gym he brings a positive and supporting attitude. Not only does Rocky give 120% effort into...Read More

Tuesday’s Benchmark is, tadalafil in my mind, physician Fran’s sister.  Instead of a weightlifting push and gymnastic pull, troche you get a weightlifting pull and a gymnastic push.  This is also similar to Fran in that it can be done very quickly – 3 minutes and less for strong athletes that can go unbroken.  Now,...Read More

For the next 4 weeks, order the strength work will be: Monday – 5 sets of 2 Hang Clean, diagnosis 1 Split Jerk, 3 sets of 3 Clean Pulls Wednesday – 4 sets of 2 Snatch Balance, 5 sets of 3 Front Squat Friday – 5 sets of 1 Power Snatch, 1 Hang Squat Snatch,...Read More

I will do a quickie 20 minute or so Muscle Up Clinic at 10am.  It will take 20 minutes or so – it will be a great session after the 9am or a great warm up for the 10am. Workout of the Day “KBS Annie” 50-40-30-20-10 Kettlebell Swings 53/35 Double Unders 10am 30 KBS 70/53...Read More

Workout of the Day Strength Clean and Jerk Max effort on 30  minutes. Your choice on Squat or Power clean… Conditioning 10 RFT 10 Thruster 75/55 10 Toe to Bar 15 m time capRead More

No need to worry, ed we should be back home safe and sound by the time you read this. We took a few days to get back to nature, camping style. We are truly blessed to live in a part of the country where we can float the river on a super hot day one...Read More

Workout of the Day Strength Overhead Squat Max effort overhead squat from the rack. You will need to use the movements we trained with the behind the neck push press/jerk we have done for the past 4 weeks. If you have recently done “Cindy” you may be a little sore:) Take 20-30 minutes. Conditioning 12M...Read More

It is another Benchmark Tuesday. This WOD is CLASSIC. If you are looking to get your score on the board, adiposity tell the coach of your class. They will be able to validate your movement. We are looking for full range of motion on the squat, try chest must touch the deck(no need to release...Read More

We have finished up the 4 week strength cycle and will have some fun lifting heavy weights this week. Monday is max effort snatch, cheapest Wednesday is max effort overhead squat and Friday is max effort clean and jerk.  For the benchmark on Tuesday, information pills we will do the absolute classic, information pills “Cindy.”...Read More

Watching Regionals has got me feeling Randy – so let’s honor Randy Simmons. Between the 9am and 10am classes 1 will do a quick Rope Climb Clinic.  If you are really goo at climbing ropes, erectile come on.  If you have never climbed a rope, purchase now is your chance.  I do suggest long pants...Read More