1. 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

  2. 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

  3. 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

  4. 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

  5. 18.5 We are DONE! What a year!

    Thank you everyone! Thank you for those who participated, competed, and supported. Additionally, thank you to all the gym members who worked around the craziness that is the open. We have a great gym family and it was awesome to see you all come together for another great event!…Read More

  6. programming week of 3-26-18

    Week of 3/26/2018 Monday: 3 Rounds 1 Partner Rows for 2:00 min 1 Partner does as many Turkish Get Up as Possible 20/12 kg Tuesday: 1 rep max clean Wednesday: 200 Wallball Shots with a partner One partner holds a plank. Switch every rest on WBS Thursday: Barbera 5 RFT: 20 Pull ups, 30 Push ups, 40 si…Read More

  7. Programming Week of 4-2-2018

    Week of 4/2/2018 Monday: 3 Rounds 100 Thurusters for time EMOTM 3 Burpees. Tuesday: 180116 18-15-12-9-6-3 Ring Push-Ups Kettlebell Swings 24/16 kg Wednesday: 2X8 High Clean Pull at 120% 2×8 Hang Squat Clean at 80% 1×5 Full Squat Clean to 1 RM Thursday: For time: Row 1000m 10 Front Squat 185/125 20…Read More

  8. Week of 4-9-2018

    Week of 4/9/2018 Monday: 21-15-9 reps for time of: Snatches Box jumps Men: 115 24-in. box Women: 75 20-in. box Tuesday: Back squat 3-3-3-3-3 reps warm down 4 minutes of rowing or single jumps Wednesday: Complete as many rounds as possible in 20 minutes of: 10 chest-to-bar pull-ups 15 push-ups 20 sin…Read More

  9. March Personal Records

    Firstly, great job to everyone in the Open this year! We hope you had as much fun as the coaches did. It was great to see people focus on some of their least favorite movements and kick butt at those they love. Please congratulate these guys on Personal Records they earned in March! Coach Tina: 13 C…Read More