July Approacheth!!!



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




10 Rounds for time of: trade round with your buddy!  5 rounds for each of you

3 Handstand Push-ups

6 Deadlifts (225/155)

12 Pull-ups

24 Double Unders



Hang Snatch for Max 2


Thursday:  GIVE IT!!!

1000m on the bike, all out, 4 times. Rest as needed




For Time:


Handstand Push-ups

Ring Dips

Push Ups



Rotate after a 300m row, max rounds in 12 minutes of:

1 Rope Climb,

8 Knees to Elbows,

12 alternating pistols

School’s Out For SUMMA!!


AMRAP 12 Minutes:

no use of racks

7 Presses 135/95 (taken from floor),

14 Pull-ups,

21 Front Rack Lunges 135/95



For Total Time (one running clock, many individual running and stopping clocks)

Round 1: Row 500m, accumulate paralette Tuck Sit (h-Sit) time to equal

Round 2: Row 750m, accumulate H-hang (Tuck sit hang) time to equal

Round 3: Row 1km, accumulate time in a handstand equal


Wednesday: GET IT.

Squat Clean for Max 5


Thursday: Scale it!


For Time: 30-25-20-15-10-5

GHD Sit-ups

Back Extensions

Knees to Elbows

Stiff-legged Deadlifts (95/65)



Run Version:

For Time:

50 Doubles,

Run 400m,

21 Ring Dips,

Run 800m,

21 Ring Dips,

400m Run,

50 Doubles


** Non-Run Version*** Bike 300m (Damper 1), Bike 600m (Damper 7), 21 Ring Dips, Bike 1600 (Damper 1), 21 Ring Dips, Bike 600m (Damper 7, Bike 300m (Damper 1)



For Time WIth a Buddy: For Max Rounds

3 Wall Ball Shots 30/20,

5 SDLHP 95/65,

21 Mountain Climbers,

trade rounds for 3 minutes, rest 1 minute, repeat 5 Rounds total

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


Alright, the Dirty Dozen: I’ve posted about it before, but no biggie here’s another update. It’s a series of 12 of the worst workouts the gym has to offer. 400m Walking Lunges is THE prime example. It’s nasty, makes you disproportionately sore, and is nasty. Which is precisely why we’ve gotta do it!

Here’s the list:

Row 5k
Row 10k
Row for Revielle
400m Walking Lunges
Run 5k
Run 10k
C2 Bike Marathon
7 Minute Max Burpees
150 Thrusters for Time 45/33

So far we’ve done Row 5k, Lunges and Burpees are this week!! Yay :). When you complete all 12 this year, you get a special patch, or sticker. I like patches, but I think I’ll be making both. Jennifer, you’re back in this!

Here’s what’s up for this week!


For Time:
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-ups

Tuesday: We’ll have to run lots of heats of this for sure, when finished enjoy a major run down on L-Hangs and Back Extensions on the GHD!

“Not Jackie”

For Time:
Ski Erg 1000m
50 Med Ball Cleans 30/20
30 Handstand Push-ups

Wednesday: Dig deep, don’t stop, every rep counts. Super bad.

7 Minutes Max Burpees to a 6” touch


Overhead Squat Max 3


Isabel” 30 Snatches 135/95 For Time



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!!


LCF as Rx’d

20-min AMRAP:
1 15′ Rope Climb
5 Burpees
200m Run


400M Walking Lunges


Dip for Max 5


Max Weighted Ring Row 1RM, Pull-up Negatives, and Muscle-up work.


LCF as Rx’d (wow!!)

“Don” For Time: 66 Deadlifts (85/60) 33 Box Jumps (16”/12”) 66 KB Swings (35/26) 33 Bar Taps 66 ABMAT Sit-ups 33 Jumping Pull-ups 66 Thrusters (33/22) 33 Wallball Shots (12-10’/10-9’) 66 Double Unders 33 Squat Thrusts


1 Minute Turkish Get-ups 53/35 Right
1 Minute Handstand Hold
1 Minute Hollow Rock
1 Minute Turkish Get-ups Left
1 Minute Ring Dip Support
1 Minute Hollow Rock

2 Rounds for Awesome

Saturday: It’s gonna be performed outside, sharing the barbells, and enjoying the great outdoors! And occasional cars, park in front please!!


15-min AMRAP:
6 Power Snatches 135/95
7 Strict Pull-ups
5 KB Snatches (53/35) Right
5 KB Snatches (53/35) Left
200m 1 Handed Farmers Walk (53/35, switch hands at 100m)

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 let’s have a good time.

BBQ Details: The gym’s bringing Burgers, Dogs, Condiments and (yes) Buns for those that do that. We’re gonna being a few coolers and cases of La Croix. IF you need some other beverage, go ahead and bring it, remember that we’re prejudice against Big Soda around here, so don’t be that guy. Plates and napkins and sides are always appreciated! Thanks guys!



For Time w/ a Vest:
1-mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-mile Run

*Partition reps as needed*

Typical Scaling options are 1/2 the distance and reps, 1/3 the reps, and 2/3 the reps. Typically a weight vest is not used. Walking certainly is allowed on the last run 🙂


Power Snatch for 5



LCF as Rx’d:

For Time with a buddy:

Buddy 1: 50 cal Row Buddy 2: 50 cal Row
Buddy 1: 45 Thrusters (45/33) Buddy 2: 45 Thrusters (45/33)
Buddy 1: 50 Jumping Pull-ups Buddy 2: 50 Jumping Pull-ups
Buddy 1: 45 Wallball Shots (20/14) Buddy 2: 45 Wall Ball Shots (20/14)
Buddy 1: 50 cal Row Buddy 2: 50 Cal Row

Thursday: Anyone feeling a “Rest day”? So come do this stuff and get better at something and move!

Balance Beam Training, L-Sit Practice, Handstand Walking Practice, Skin the Cat Practice


Max Deadlift


LCF as Rx’d:


8 Rounds: Teams of 2, each buddy does 4 rounds of:

5 Front Squats (185/125)
26 Ring Push-ups

The week before MURPH

Yes there will be scaling, yes you have to come 🙂

Here’s the plan guys! Murph is going down May 27th, next Monday. The workout takes a while, and it’s tough, so that’s nice 🙂 We’re going to run two classes that are 90 MINUTE classes, so that we have time to actually warm up, scale well, and then cool down before we send you off to the rest of your day.

The classe we’re running are: 9am and 4:00pm. Barbecue to commence after finishing the 4:00 session around 5:30 or so. Please feel free to bring +1’s to the BBQ, but probably not for a full session of Murph, they certainly will be allowed to cheer, and do some reps, but it’s not the best visitor day for someone’s first trial session, seem smart?

Rest up that Sunday, easy on the alcohol, and all that, and be ready for it! Now, let’s talk about this week!

With a team of 3:

1 Legless 15’ Rope Climb
15 GHD Sit-ups
250m Ski Erg or 25 Sledge Hammer Strikes on the big tire

Each person does 5 Rounds, GO!!



3 Rounds for Time of:

500m Row
12 Deadlifts Bodyweight
21 Box Jumps 24/20


Hang Squat Snatch Max 3


As Rx’d


5 Rounds:
400m Run
10 Burpee Box Jumps (24/20)
10 Sumo Deadlift High-Pulls (95/65)
10 Thrusters (95/65)
1-min Rest

LCF as Rx’d (This might just be trade rounds with your buddy, each do 4, but if the timing works out for it, then the rest will be “cool”).

4 Rounds:
200m Run
10 Burpee Pull-ups
10 Sumo Deadlift High-Pulls (95/65)
10 Thrusters (95/65)
3-min Rest



As Rx’d:

For Time:
800m Run
50 Back Squats (135/95)
50 Bench Presses (135/95)
800m Run
35 Back Squats (135/95)
35 Bench Presses (135/95)
800m Run
20 Back Squats (135/95)
20 Bench Presses (135/95)
800m Run
1 Muscle-up

LCF as Rx’d

For Time:
800m Run
40 Back Squats (115/75)
40 Bench Presses (115/75)
400m Run
25 Back Squats (115/75)
25 Bench Presses (115/75)
400m Run
10 Back Squats (115/75)
10 Bench Presses (115/75)
800m Run
1 Muscle-up

Saturday: (Sorry no team workout, we’ll get back to that after Murph!!)

20 Double Unders
2 Muscle-Ups
30 Double Unders
3 Muscle-Ups
40 Double Unders
4 Muscle-Ups
50 Double Unders
5 Muscle-Ups
60 Double Unders
6 Muscle-Ups

For Time

You aren’t going to get the butt you want by sitting on the one you have


Your first class is always free. Check us out!