09.28.20

“Beware, for I am fearless, and therefore powerful.”-Mary Shelly, Frankenstein.

Click here to sign up for our Return To Health Special for only $150 for 6 consecutive weeks of training with us!

Updated COVID-19 Safety

The winner of our Return To Health Nutrition Challenge was Mike C., who lost 12.1 lbs, lost 6.5 inches overall, and 6.4% bodyfat. He receives a free month of training from us! Great work Mike!

Fitness

1.squat 5-5-5-5-5 work to heavy in 15 min.

for time:

-30 wall ball #20m #14f

-30 hang power clean #95m #65f

-30 wall ball #20m #14f

Performance & Sport

Juggernaut 9/12

1.squat 50% x 5, 60% x 3, 70% x 2, 80% x 1, 85% x max reps in 20 min.

for time:

-40 wall ball #20m #14f

-40 hang power clean

-40 wall ball #20m #14f

*#115m/#85f Performance, #135m #95f Sport

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Oct. ’20 Class Cancellations

October ’20 Class Cancellations

The following class times are scheduled for cancellations in October 2020:

Columbus Day/Indigenous Peoples’ Day, Monday, Oct. 12, 2020 no 5:00pm or 6:15pm classes

REMINDERS: On Wednesday’s, starting Wednesday Sept. 30, 2020 our morning Supplemental Powerlifting Class will move to 2:30pm on a semi-permanent basis, or until further notice.

09.27.20

“I do know that for the sympathy of one living being, I would make peace with all. I have love in me the likes of which you can scarcely imagine and rage the like of which you would not believe. If I cannot satisfy the one, I will indulge the other.”-Mary Shelly, Frankenstien.

Click here to sign up for our Return To Health Special for only $150 for 6 consecutive weeks of training with us!

Updated COVID-19 Safety

Congrats to Mike C. on winning our Return To Health Nutrition Challenge!

Aerobic Development Day

-with a heart rate below 155bpm; run, row, or bike max distance in 36 min.

Watch:

09.26.20

“A low mood is not the time to analyze your life. To do so is emotional suicide. If you have a legitimate problem, it will still be there when you state of mind improves. The trick is to be grateful for our good moods and graceful in our low moods-not taking them too seriously. The next time you feel low, for whatever reason, remind yourself, ‘This too, shall pass.’ It will.”-Richard Carlson, Don’t Sweat The Small Stuff. . . And It’s All Small Stuff.

Click here to sign up for our Return To Health Special for only $150 for 6 consecutive weeks of training with us!

Updated COVID-19 Safety

Congrats to Mike C. on winning our Return To Health Nutrition Challenge!

Fitness, Performance, & Sport

1.deadlift 3 x 5 (add 5lbs from last week)

-30 burpees (BUY-IN, do this only once)

then

-10 sandbag over shoulder

-10 sandbag lunge (each leg)

-10 sandbag squat

then

-30 burpees (BUY-OUT, do this only once)

*sandbag weight to be assigned

09.25.20

“Being heard and understood is one of the greatest desires of the human heart.”-Richard Carlson, Don’t Sweat The Small Stuff. . . And It’s All Small Stuff

Click here to sign up for our Return To Health Special for only $150 for 6 consecutive weeks of training with us!

Updated COVID-19 Safety

Fitness

1.4 hang (@ knee) power snatch work to moderate in 8 min.

2.4 hang (@ knee) power clean work to moderate in 12 min.

3 rounds for time of:

-15 hang power clean #95m #65f

-12 front squat #95m #65f

-9 shoulder to overhead #95m #65f

-6 burpees

Performance & Sport

1.4 hang (@ knee) snatch work to moderate in 8 min.

2.4 hang (@ knee) clean work to moderate in 12 min.

3 rounds for time of:

-15 hang power clean #115m #85f

-12 front squat #115m #85f

-9 shoulder to overhead #115m #85f

-6 burpees

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09.24.20

“When you take time, often to reflect on the miracle of life-the miracle that you are even able to read this book-the gift of sign, of love and the rest, it can help to remind you that many of the things that you think of as ‘big stuff’ are really just ‘small stuff’ that you are turning into ‘big stuff'”-Richard Carlson, Don’t Sweat The Small Stuff. . .And It’s All Small Stuff.

Click here to sign up for our Return To Health Special for only $150 for 6 consecutive weeks of training with us!

Updated COVID-19 Safety

Fitness

1.squat 5 x 3 @ 80% of heaviest done on Monday

with a constantly running clock set for 15 min., every 3 min. perform:

-4-6 toes to bar

-8 cal.

-10 kettlebell swings #53m #35f

-12 double unders

rest the remainder of the time

Performance & Sport

Juggernaut 8/12

1.squat 65% x 2, 72.5% x 2, 77.5% 5 (reps) x 4 (sets) in 20 min.

alternating every 90 sec. for 15 min.

-2 UB clean anyway + 1 jerk (add 5-10lbs. from last week)

-1-3 bar muscle ups

09.23.20

“We deny parts of ourselves that we deem unacceptable rather than accepting the fact that we’re all less than perfect.”-Richard Carlson, Don’t Sweat The Small Stuff. . . And It’s All Small Stuff.

Click here to sign up for our Return To Health Special for only $150 for 6 consecutive weeks of training with us!

Updated COVID-19 Safety

Fitness

1.push press 5-5-5-5-5 work to challenging in 15 min.

21-15-9 reps for time of:

-pullups

-box jumps “24m “20f

-200m run after each round

Performance & Sport

1.1 push jerk + 1 split jerk work to challenging in 15 min.

21-15-9 reps for time of:

-chest to bar pullups

-plyo-pushups

-400m run after each rounds

09.22.20

“True happiness comes not when we get rid of all of our problems, but when we change our relationship to them, when we see our problems as a potential source of awakening, opportunities to practice, and to learn.”-Richard Calrson, Don’t Sweat The Small Stuff. . And It’s All Small Stuff.

Click here to sign up for our Return To Health Special for only $150 for 6 consecutive weeks of training with us!

Updated COVID-19 Safety

Fitness

1.bench 3 x 5 (add 5lbs from last week)

for time:

-18 deadlift #185m #135f

-9 bastards

-9 plyo-pushups

-12 deadlift #185m #135f

-6 bastards

-6 plyo-pushups

-6 deadlift #185m #135f

-3 bastards

-3 plyo-pushups

Performance

1.bench 3 x 5 (add 5lbs from last week)

3 rounds of:

-15 deadlift #255m #165f

-15 handstand pushups

Sport

1.bench 3 x 5 (add 5lbs from last week)

“Damn Diane”

3 rounds of:

-15 deadlift #315m #205f

-15 strict deficit handstand pushups

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09.21.20

“One of the mistakes many of us make is that we feel sorry for ourselves, or for others, thinking that life should be fair, or that someday it will be. It’s not and it won’t. When we make this mistake we tend to spend a lot of time wallowing and/or complaining about what’s wrong with life. ‘It’s not fair,’ we complain, not realizing that perhaps, it was never intended to be.”-Richard Carlson, Don’t Sweat The Small Stuff. . .And It’s All Small Stuff.

Click here to sign up for our Return To Health Special for only $150 for 6 consecutive weeks of training with us!

Updated COVID-19 Safety

Fitness

1.squat 5-5-5-5-5 work to challenging in 15 min.

for time:

-20 cal. row/bike/ski/run

-400m run

-40 wall ball #20m #14f

-400m run

-20 cal. row/bike/ski/run

Performance & Sport

Juggernaut 7/12

1.squat 70% 5 (reps) x 6 (sets) in 20 min.

for time:

-20 cal. row/bike/ski/run

-400m run

-80 wall ball #20m #14f

-400m run

-20 cal. row/bike/ski/run

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09.20.20

“Something wonderful begins to happen with the simple realization that life, like an automobile, is driven from the inside out, no the other way around. As you focus more on becoming more peaceful with where you are, rather than focusing on where you would rather be, you begin to find peace right now, in the present. Then as you move around, try new things, and meet new people, you carry that sense of inner peace with you. It’s absolutely true that, ‘Wherever you go, there you are.'”-Richard Carlson, Don’t Sweat The Small Stuff. . and It’s All Small Stuff.

Click here to sign up for our Return To Health Special for only $150 for 6 consecutive weeks of training with us!

Updated COVID-19 Safety

Aerobic Development Day

-with a heartrate below 155bpm, run, row, or bike max distance in 30 min.,stopping every 6 min. to complete 15 burpees

Watch:

Read:

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