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We are open for our normal Friday class schedule today! Warm-up & Mobility: 15 Minutes Strength: 20 min to work to Clean and Jerk 1RM Conditioning: Reps for time – 15-11-9 – rest 2 [...]

All early morning classes are canceled – we will open at 9:30 am. The Body Fat Truck will be here at 3pm. Since Wednesday’s visit was canceled he will try to fit everyone in that [...]

We are cancelling all classes for tonight and also tomorrow’s early morning classes (5am, 6am, 7:30). We **think** we can open safely for the 9:30am class and on tomorrow. We will keep you [...]

PLEASE NOTE: ALL EVENING CLASSES ARE CANCELED DUE TO ICE ON THE ROADS!!!! Yeah I hate to do it, but our boys in the JCPD say there are lots of wrecks and ice out on local roads. Stay home – [...]

Warm-up & Mobility: 15 Minutes Strength: Front Squat 25 minutes to establish a new 1RM – 5@60, 3@75, 2@85, 1@95, 1@105% – if this last rep looks good and does not feel maximal go [...]

8:30am Class Warm-up & Mobility: 15 Minutes Strength: 15 Minutes to work to a quality rep Conditioning: “Bergeron Beep Test” – 7 RFT of: 7 Thrusters 7 Pull-ups 7 Burpees [...]

Warm-up & Mobility: 15 minutes Strength: Deadlift – 25 minutes to establish a new 1RM – warm up set then – 5@60%, 3@70%, 2@85%, 1@90-95%, 1@105% If 105% looks good and does [...]

Warm-up & Mobility: 15 minutes Skill: Rowing instruction 15 minutes – please review: http://www.concept2.com/indoor-rowers/training/technique-videos. We saw a bunch of inefficient [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – 8 min EMOM at 65% – High Hang Clean, Above the Knee Clean, From the Floor Clean Conditioning: For total rounds and miscellaneous [...]

Warm-up & Mobility: 15 Minutes Strength: Jerk – 20 minutes to work to a heavy double Conditioning: Partner up to count and encourage each other. “Annie” 50-40-30-20-10 reps for time (10 [...]