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 15 x Squats 1 Min Rest Performance/Sport  A.  3 Sets of Clusters TNG Power Cleans 6-6-6 w/15 Sec Rest w/2 Min Rest B.  10 Sets Row/Ski Erg 30 x Sec Hard 30 x Sec Rest C.  3 Sets AFAP (Time Permitting)  10 x Strict Chin-ups  10 x Push-ups  10 x Russian Swings  10 x Squats  1 Min Rest  -Post results under comments      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 – Core Link of the day: Just incase you haven’t seen it yet……. http://www.allthingsgym.com/tatiana-kashirina-190kg-clean-jerk-world-record/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 and more efficient for your endurance sports. If you are tired of your same old running routine, don’t have time for 8-hour workouts, or are interested in adding a strength and conditioning program to your running regimen, Progression Endurance is for you. The programming is structured, sport-specific, and integrated with Kettlebells, powerlifting, gymnastic movements, explosive activity, and mobility-based support. What We Offer Group Running/Trainer Rides/Brick Classes Private Endurance Coaching Small Group Endurance Classes Contact: [email protected] or call 1-507-206-4611Read 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 w/2 Min Rest  A2.  Kipping Pull-ups – 4 x 3 – 5   B.  20 Min AMRAP w/a partner  500M Row @ 250M Intervals  10 x G2O @ 115lb/85lb  20 x Burpees  Partition reps with partner anyway  Sport  A1.  Strict Press – 4 x 10 w/2 Min Rest  A2.  Bar Muscle-ups – 4 x 3 – 5  B.  EMOM – 18 Mins  1st Min – 6 x TNG PC + PJ – Start Light, all UB  2nd Min – 8 x Burpee Box Overs @ 24inch/20inch  3rd Min – 12 x Wallballs @ 20lb/14lb  -Post...Read more