Fitness A.  Every 75 Secs for 5 Sets 10 x Heavy Swings 5 x Dips 10 x Squats  B.  3 Sets AFAP  20 x Russian Swings   15 x Push-ups  10 x Burpees  2 Min Rest  Performance  A.  Every 75 Secs for 5 Sets  3 x Snatches (Not TNG)  B.  3 Sets AFAP  8 x Heavy Power Cleans  15 x HR Push-ups (No Rocking)  20 x Kipping Pull-ups  2 Min Rest  Sport  A.  Every 75 Secs for 5 Sets  1st Set – 5 x TNG Snatches @ 135lb/95lb  2nd Set – 5 x TNG Snatches @ 155lb/115lb  3rd Set – 3 x TNG Snatches @ 185lb/125lb  4th Set – 2 x TNG Snatches @ 205lb/135lb  5th Set – 2 x TNG Snatches @ Max Load  B.  3 Sets  8 x Heavy Power Cleans  15 x HSPU  20 x Pull-ups 2 Min Rest  -Post results under comments  Read more

You may have noticed there is an abundance of people crawling around at the gym, before workouts, after workouts, and if you go to Cory’s Kettlebell class even during workouts. You may have even said to yourself, I’ll never try that (which would be foolish). “These people” are taking their warm ups and cool downs to a new level, and I’m not saying you should crawl (but you should try it, go to one of Cory’s Kettlebell classes) but there needs to be some kind of routine or ritual of warming up even before the class starts. Here’s a couple things to try before class since I know everyone shows up at least 10 minutes early. On your drive to the gym start to focus on your breathing, slow things down, take relaxing deep breaths; this is your hour of freedom, time for an awesome workout! Upon arrival to the...Read more

No Classes due to the WLC starting at 9am! Read more

  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 challenge I started? What happens now that the challenge is almost over? So, YES, the answer is YES. The Whole Life Challenge IS totally worth it. Whether you finished or not, are going to receive a prize or not or followed the challenge and completely failed at recording your points everyday, the challenge did in fact do something for you. This is why the Whole Life Challenge is called a challenge because it CHALLENGES you to change. And when we change, we learn something about ourselves, our lives and our surroundings. For those who tried...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 – 4×10 C.) Core your choice Mobility Extra – Hand Stand Practice  Read more