Archives

Warm-up & Mobility: 15 Minutes Strength: Pause Bench – 5 sets of 3 reps at 70% Conditioning – 3 rounds – 3 minutes of rest between each round “Groundhog Day Fran” 3 [...]

Warm-up & Mobility: 15 Minutes Strength: Squat 3×5@70% – focus on FORM: Getting tight at locked out position to start, staying tight (slow down as needed) during descent, pushing on belt [...]

8:30am Class Warm-up & Mobility: 15 minutes Strength: Snatch EMOM for 8 minutes – 1 Power Snatch, 1 Hang Snatch @65-70% of 1RM Conditioning: 5 Rounds of – 3 Power Clean 6 Burpees [...]

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 [...]