1. Programming Week of 2-26-2018

    Monday: Deadlift or Back squat 5-3-3-1-1-1 Tuesday: 7 min AMRAP: 7 Double kettle swings 16/12, 7 Box Jumps Rest 3 min 7 min AMRAP: 7 WBS 20/14, 7 Burpees Wednesday: Fight Gone Bad formate for: Strict Pull ups, Push ups, Sit ups, Gobblet Squats and Row for Cal Thursday: EMOTM 30 Min: Clean and DU. Ev…Read More

  2. Programing week of 3-5-2018

    Monday: Death by pull ups, then death by hand release push ups. minute 1 do 1 rep. Minute 2 do 2 reps. Tuesday: Deadlift or Back squat 5-3-3-1-1-1 opposite of your choice last week. Finish with 7 min of burpees Wednesday: 4 Rounds for time: 5 Chest to bar pull ups 20 Russian twists 35/25/15 1 lap lu…Read More

  3. Featured Athlete: Bri!

    She kicks butt everyday in the gym and always has a smile! Thank you Bri for trusting us to help you with your fitness. And thank you for adding so much warmth and spunk to the gym! We are lucky to have you!…Read More

  4. Programing week of 3-12-18

    Monday: With a partner for time: of A, B and C in order A: 3 rounds of 10 back squats 185/125/95 B: 21-18-15-12-9-6-3 Box Jumps 30/24/20 and Deadlift 185/125/95 patter is partner 1 (21, 21) then partner 2 (21, 21) then back to partner 1 (18,18) C: 100 ring push ups split up any method needed Tuesday…Read More

  5. 18.4 Almost in the bag!

    “Almost There…” As Luke Skywalker might say… only one week to go! Any guesses? It’s been pointed out, we haven’t seen thrusters or a repeat… 18.5 is…. 17.5? Maybe… or maybe Castro is trolling us all and neither a repeat or thrusters will happen. We’ll know soon enough! Great work…Read More

  6. Programming 3-19

    Week of 3-19-2018 Monday: 18.4 repeat or… 3 rounds for time: 10 Kettlebell thrusters 16/12kg, 10 Burpess, 10 Chest to bar Pull-ups, 10 Burpees Tuesday: Shoulder press, 5, 3, 3, 1, 1, 1 then 7 Min AMRAP: 7 WBS 20/14, 7 Hand release Clapping Push ups, 7 Toes to bar Wednesday: for time: 3-6-9-12-15-1…Read More

  7. Febraury Accomplishments – Ken’s note

    Again in February we had great results, progress, and fun. But in the center of the board, still even today, is “Getting to know everyone at the gym. – Ken Wilson” We think notes like this are one of the greatest parts of our gym! Thank you everyone who comes making this a place people love. T…Read More