All Levels A.  Deadlifts – 4 x 2 w/3 Min Rest (Moderate Load) B.  5 Rounds AFAP 400M Row/Run  (3 Laps around the back)   12 x Power Cleans @ 135lb/95lb 12 x Pull-ups -Post results under commentsRead more

Trust, a belief that the right thing will be done. Start trusting yourself to be doing the right things in all of lifes situations. Quit ignoring the feeling in your gut, you know the right way. Your goal this week is to instead of immediately going to I don’t know, and before just accepting someone else’s way of doing something, take a minute and ask yourself what the right way is. Who know’s you might already have the answers you need. I have recently been working on a renovation project. I have no prior woodworking, or handyman knowledge. What I know I had was a logical thought process and by using that thought process was able to come up with opinions and ideas on the project. Lets be clear 98% of the project I was just the labor and the clean up crew, something I was prepared for. Through out...Read more

No 6 pm kettlebell class.  The following workout can be done in the Progression room.  Last chance to cheer on all the athletes taking on 14.5 over at CFP HQ. Warmup: 3 rds – 3 R/L upper/lower body segmental rolls – 5 prying goblet squats – 5 R/L Halo – 10 rocks – 10 head nods A. 5 RDS – 1 DEADLIFT @ 85-95% 1 RM – 10 2-HAND SWINGS REST 2 MIN. B. 15 – 1 AFAP. – REVERSE LUNGE R/L (both legs counts as one rep) – pushups Cooldown: 1 min each – pigeon L/R – kneeling hip flexor R/L – upward facing dog – downward facing dogRead more

WORKOUT 14.5 MEN – includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees WOMEN – includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS MEN – includes Masters Men 55+ 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS WOMEN – includes Masters Women 55+ 21-18-15-12-9-6-3 reps for time of: 45-lb. thrusters Burpees Notes This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout. This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do...Read more

Never give up Never call it quits Never be afraid to be afraid Never let your fear consume you Never think you are the only one with your problem Never be afraid you’ll let someone down, because you will Never feel alone Never be afraid to feel Never pretend like all of these won’t happen to you But most of all, If you remember anything, never give up, keep going.   Be Awesome every day.   See you soon, Coach NicRead more