Archive for January, 2014

Time for some team fun

Posted: January 31, 2014 in Uncategorized

Teams of 3-5
“Congo line”
400m run
30 box jumps
30 kbs
800m run
20 box jumps
20 kbs
800m run
10 box jumps
10 kbs
400m run



Posted: January 31, 2014 in Uncategorized

1rm back squat
1rm strict press
1rm Deadlift

Comprised of all three lifts your score today would be the total of all three! Some huge lifts today man! Love it


Heavy cleans

Posted: January 28, 2014 in Uncategorized

3 sets
1 min max du
Rest 2 min

5 rounds
5 cleans 205/145
10 ctb

Oh boy lets get some! Might be the heaviest clean I’ve programmed for the gym, but sometimes we need to test out limits and see what we are capable of and boy did I see some of you stride out! It was awesome


Max out Friday

Posted: January 25, 2014 in Uncategorized

Max jerk

15 min emom
5 burpee over bar
3 ohs

Score is rounds completed + heaviest 3 rep. The bar must start empty at 3,2,1, go then the goal is to build to your heaviest set of three.

Another great day and another week down for our lifters you guys are all looking good!



Lift big eat big!


Skills pay bills

Posted: January 25, 2014 in Uncategorized

Rope climb

4 rounds
400m run
10 burpees
1 rope climb

Being efficient pays huge when it comes to rope climbs in wods. Pay attention in the skill and lean to slide right up that rope to save energy and get more done


Long one

Posted: January 25, 2014 in Uncategorized

7×3 back squat @ 85%

5 rounds
15 back ext
15 sit ups
10 thrusters
10 clean and jerks


notice of membership due changes

Posted: January 20, 2014 in Uncategorized

Notice of membership rate changes

Effective 2-1-14

  • Unlimited Membership – $135.00
  • Family/Spouse add on – $85.00
  • Youth $ 60.00
  • Police /Fire/Teacher – $105.00

What members can expect to receive from these change:

  1. Additional equipment including but not limited to: more weights, barbells, rowers, GHD machines, Airdynes ect.
  2. More new gym apparel, shirts and sweatshirts
  3. The ability to keep more progenex in stock and offer other supplements in the gym.
  4. The addition of new class times for al members
  5. Specialty classes

And more…. Everything made here will be going directly back into the box. Thank you and if you have any questions or concerns feel free to contact me.


“Hard work beats talent when talent doesn’t work hard”