4th of July Week!!

Hey guys!  Nothing too major: the gym will close Thursday afternoon.  After the 11:00 class is over (noon) the gym will be closed for the rest of the night.  Enjoy celebrating America’s independence!   Monday: 36 Alternating DB Snatches 40/25 5 Burpee Box Overs...

July Approacheth!!!

Monday: “Loredo” 6 Rounds for time of: the reps count down each round 24-21-18-15-12-9 Air Squats 12-10-8-6-4-2 DB Push Jerks 40/25 24-21-18-15-12-9 Walking Lunges 200m Run   Tuesday: “Bradshaw” 10 Rounds for time of: trade round with your...

School’s Out For SUMMA!!

Monday: AMRAP 12 Minutes: no use of racks 7 Presses 135/95 (taken from floor), 14 Pull-ups, 21 Front Rack Lunges 135/95   Tuesday: For Total Time (one running clock, many individual running and stopping clocks) Round 1: Row 500m, accumulate paralette Tuck Sit...

A new June week, and another of the Dirty Dozen!

***NOTICE: THE GYM WILL BE CLOSED SATURDAY. A FRIENDS POWERLIFTING MEET NEEDS TO USE THE GYM, SO WE’RE HERE FOR THEM! NO CLASSES, NO WORKING OUT, IF YOU WANT TO COME WATCH PLEASE DO!*** Alright, the Dirty Dozen: I’ve posted about it before, but no biggie here’s...

With no Murph in the future, what week is this?!

This week starts our Teens and Kids program!! Thanks to everyone for jumping on board and getting this going, super stoked for it. I see a future of super fit kids and teens turning into adults never not knowing how to do cleans and pull-ups. That gets me FIRED UP!!...

Murph Week!!

It’s finally here! Monday’s Schedule: 9am Session 4:00pm Session w/ Barbecue following Plan for 90 minutes for each workout session guys, warm-up, cool down, the whole thing, it’s a real workout and WE WILL BE SCALING for nearly everyone, so come one come all, and...