Announcements: The Halloween WOD will be this Saturday from 10am – 11am, there will also be normal class hours at 8am and 9am. Fitness – Performance  A.  Take 20 Minutes to work up to a heavy 3 rep Back Squat B.  AFAP  1000M Row  70 x Sit-ups  60 x HR Push-ups  50 x Walking Lunges ...Read More

If you happen to have been following the weightlifting world as of recently you may have noticed that the 2013 Weightlifting World Championships are going on right now in Poland. If you have been following it even closer on sites like www.Allthingsgym.com you also may have noticed that all the Chinese seem to do is...Read More

Programming – Cycle 1 – Week 1 – Session 5 Intensity – 80% A.) Front Squat – Heavy 1 rep w/ pause – 7-10 lifts (challange 1 rep CandJ max weight)   B.) Snatch – 1 rep @ 80% – Pulls – 3×3   CandJ – 1 rep @ 80% – Pulls – 3×3  ...Read More