If you already did the squats during open gym, here is your workout – for 20 minutes, Tabata row for meters. Rest 20, work 10 for 20 minutes. Record your meters. If you are squatting, try to think about this as a reset of your 5 rep max. If you don’t know what that is,...Read More
***Monday 7/5 Open gym ONLY 10am-noon*** We are entering week 11 of the Ben Smith Squat Strong program. For day 1, we will squat on Tuesday. There will be open gym on Monday – I have posted week 11, day 1 squats if you really want to get it done on Monday. If you squat...Read More
*** Always sign up for classes to get the most up to date schedule!*** How about those 10 reps at 80-90% Make sure you refuel and recover! And let your family know you might be HANGRY! 7/3 9am and 10am 7/4 9am HERO WOD 7/5 Open Gym 10am-noon ONLY Workout of the Day Last Chance...Read More
I have nothing to base this on, but I believe tomorrow will be the hardest day of this back squat cycle. It’s only “4 sets” but I bet 15 to 18 of the reps will feel like 1RM’s. If you are anything like me, the day after these sessions you are hungry and sore all...Read More
Just in case you were looking for it, we have taken down the Speakeasy Facebook Page. Hopefully we will not need it again. Fingers crossed and sanitized:) We will be having a 4th of July workout on Sunday at 9 AM – “ADRIAN.” Since Monday is the official holiday, and we know how much you...Read More
Looking for a workout to celebrate the 4th? We got you covered. 9am on Sunday – Get signed up on MindBody. Open Gym for the month of July will be on the 11th and 25th from 10am -noon. Perfect time to work on your team communication for the 3’s Company Competition! Also – If you...Read More
Congratulations to Austin and Scott for their performance this weekend at BOT99 at KBC Strength and Performance in Fresno this weekend. They tied for 2nd in points, putting them in third place after the tiebreaker. They had worked their butts off over the past few weeks, synchronizing EVERYTHING. Glad to see all of their hard...Read More
Happy Sesquicentennial Oakdale! There is a parade at 9am, so you may need to pick alternative routes if you come north of F Street. There will be open gym on Sunday at 10a-12p Workout of the Day 3 Rounds5 Ring Muscle Ups5 Deficit Handstand Pushups (45/25)5 Bar Muscle Ups5 Deficit Handstand Pushups (45/25)or3 Rounds10 Toes...Read More
Friday’s squat session is a little interesting. It’s probably the only session of phase 2 that repeats itself – it’s the same Week 7, Day 2. You don’t even need to add weight to the drop sets in 5 – you just need to squat with speed out of the bottom. I tweaked the pre...Read More
