Malachi is the definition of a gentle giant.  Arguably the friendliest person you’ll find that can back squat 400+ lbs. on the regular.  (His 1RM is 455#).  Chew on that. And you can learn a few moves if you observe him in his natural habitat, (on Hip Hop Friday); but whatever you do, don’t take his favorite spot, (directly under the fan).  I mean he’ll probably apologize to you because you were in his way and give you his spot, but… What do you do for a living?  I am a 5th Grade Teacher at Gage Elementary School.  This is my 12th year of teaching. What’s your favorite thing to do outside of the gym?  Spend time with my family, watch football, mostly try and be active with my family… Oh, and naps (which never happens). Favorite genre of music?  Probably Hip Hop or R&B, but I am cool with everything.  You...Read more

Function: A.) Back Squats – 5×5  – In between sets 5 strict pull ups B.) 3 rounds 20 ring rows 20 lunges w/plate OH Perform/RX: A.) Back Squats – 5×5  – In between sets 5 strict pull ups B.) 3 rounds 20 pull-ups 20 lunges w/KB OH (1.5/1) Compete: A.) Back Squats – 5×5  – In between sets 5 strict C2B pull ups B.) 3 rounds 20 C2B 20 lunges w/2 KB OH (1/.75) Results to BTWBRead more

Function:   A.) Every 90s x 6  2 – Double KB Clean and Press B.) 15 min AMRAP 10 KB DL 15 Step Ups (24/20) 20 Cal Row Perform/RX:   A.) Every 90s x 6  2 – power clean + clean and jerk B.) 15 min AMRAP 10 DL (185/125) 15 Box Jump (24/20) 20 Cal Row Compete: A.) Every 90s x 6  2 – power clean + clean and jerk B.) 15 min AMRAP 10 DL (275/175) 15 Box Jump (24/20) 20 Cal Row Results to BTWB!Read more

By: Jenna Martindale I’m not saying you don’t have will power.  I’m saying I don’t have will power.  Like any.  So prepping my meals is the one thing that makes a huge difference in my success, (or failure) in maintaining a healthy meal regimen. Surprisingly, meal prepping takes very little time once you develop a routine.  I’ve gotten a week’s worth of meals prepped in just over an hour before.  Does anyone else try to PR this “for time” task? Think about it this way… you can spend a few hours each week to prepare yourself for a week’s worth of success & progress.  And you won’t be sorry. Give me six hours to chop down a tree and I will spend the first four sharpening the axe. ― Abraham Lincoln 1.  Plan your prep. Don’t just mosey through aisles aimlessly.  Plan a few meals, make a list, and stick to it.  Kind of.  Don’t...Read more

Function: A.) 6 min EMOM KB/DB Snatch 2 (L/R) B.) 3 rounds 10 KB Snatch (5L/5R) Run to grass and back C.) 3 x 1 min plank Perform/RX A.) 6 min EMOM Pos 1 Snatch x2 @ 65% or less B.) “Isabel” 30 Snatch (135/95) C.) 3 x 1 min plank Compete: A.) 6 min EMOM Pos 1 Snatch x2 @ 65% or less B.) “Isabel” 30 Snatch (135/95) C.) 3 x 1 min weighted plank -Results to BTWB  Read more