***SNOW: If the gym needs to close for snow coming up, it’ll be it’s own blog post above this one.  It’ll have to be pretty bad to close.  The Focus is a monster in the snow, and I may be beardless, but trust that I’m FEARLESS.  Ha 🙂 I couldn’t resist, if it’s bad, I’m totally not coming.  Home workouts and all that will ensue.  Stay tuned and hope for some Santa Ana / El Niño hot spell from down south to wash all this to rain :)***

YO!  Dirty Dozen stickers!!  I’m super sorry guys, getting them printed was a hassle.  I tried to design it a few times, and the printer didn’t like the resolution, so I sent it around, and blah blah blah, I know I’m late, but hey, worth the wait?  They should be here soon enough, and all will be well!!  Super proud of you guys, and that feeds into a great start to this years virtual training montage, a la Rocky IV 🙂

Monday the 13th: Sure it’s not Friday the 13th?

For Time:

10 Deadlifts 275/185

30 Half Burpees

50 Wall Balls 20-10/14-9

30 Half Burpees

10 Deadlifts 275/185


Tuesday the 14th:

Push Press x1


Wednesday the 15th:

30/20/10 for time of:


Alternating DB Snatch 45/30

DB Box Step Over 45/30


Thursday the 16th:

75 seconds each station 5 rounds for max reps, 15 seconds rotate for max reps/cals:

Row for Cals


Toes to bar


Friday the 17th:

30 – 1 – 20 – 1 – 10 – 1

Back Squat, just like the Bench Press we did, GET SPOTTERS FOR THE 1’s!!!

Hamstring falls afterwards 5 sets of 5 reps


Saturday the 18th:

Teams of 2 For Time:

Double Unders and Sit-ups

Each person completes 150 of each, can work at the same time, but only on the different movements, broken up however they want to.