Whether you participated in the Whole Life Challenge or not, there comes a time that one wonders to themselves, is it really worth it? What is the challenge really about? What if I didn’t win any prizes? What if I tried to follow the challenge without signing up? What if I couldn’t finish the...Read More

Programming – Cycle 1 – Week 2 – Session 5 Intensity: 85% Notes: Should be the heaviest Snatch and Clean and Jerk of the week. A.) FS – w/ a pause – 1 rep – challenge! heavier than CandJ max – Snatch – 85% Pulls – 3×3 – CandJ – 85% Pulls – 3×3 GM’s...Read More

Announcements No normal classes this Saturday due to the WLC starting at 9am. Fitness A.  Every 75 Secs for 5 Sets 5 x Deadlifts    3/3 x Kettlebell Presses   B.  AFAP 500M Row 21 – 15 – 9 HR Push-ups  Heavy Russian Swings 5 Min Rest 40 x Heavy Goblet Squats AFAP Performance A....Read More

6:00 PM KB CLASS A. 4 RDS – 2 X DEADLIFT – 5 R/L PRESS B. SNATCH LADDER 1-2-3-4-5-6-7-8-9-10 R/LRead More

Programming – Cycle 1 – Week 2 – Session 4 A.) Split Jerks – 5×2 – Bar work/ Pulls  B.) Clean – 3pos deadlift x 3 + clean 15 minutes – 7-9 reps  Sots press – 5×5 GM – 4×10  C.) NSSU – 25 Mobility – 10 minutes Extra – Pull up practice Link of...Read More

Announcements No normal classes this Saturday due to the WLC starting at 9am. Fitness A.  3 Sets 5/5 x Kettlebell Cleans 5 x Strict Chin-ups 10 x Hollow Rocks B.  10 Sets Row/Ski Erg 30 x Sec Hard 30 x Sec Rest C.  3 Sets AFAP (Time Permitting) 10 x Push-ups 10 x Russian Swings...Read More

Programming – Cycle 1 – Week 1 – Session 3 Intensity: 85% A.) snatch Balance – 5×2 – Bar work/ Pulls   B.) Snatch – 3pos deadlift x3 + snatch 15 minutes – 7- 9 reps FS – 5×5 @ 80%   Strict Press (Front) – 4×10   C.) Back Ext. 3×15 Mobility Extra –...Read More

Power and speed are critical components to success in the endurance world. With careful planning, our strength and conditioning plan increases these two mainstays of performance while decreasing recovery time, reducing injury, promoting preservation of lean tissue and creating a more sustainable performance curve. Progression Endurance builds your power and strength while making you faster...Read More

6:00 PM KB CLASS A. 5 RDS – TGU L/R – 5 PULL-UPS B. 7 RDS -5 R/L CLEAN & JERK -15 2H SWINGRead More

Announcements No normal classes this Saturday due to the WLC starting at 9am. Fitness A.  Strict Press – 4 x 10 w/2 Min Rest  B.  20 Min AMRAP w/a partner  500M Row @ 250M Intervals  10 x G2S w/Sandbag  20 x Burpees  Partition reps with partner anyway  Performance  A1.  Strict Press – 4 x 10...Read More