By Jenna Martindale We’ve covered how to treat rips in the past but today we’re giving you some tips on how to prevent them all together.  Can anyone else hear Josh’s voice echoing something about chalk in the woods? Whether you’re a chalk monster or not, there are a few things you can...Read More

Function: A.) Turkish Get up 5×2 L/R * gradually add wt or….. Make up lift B.) 20 min AMRAP 2 lap run Max Rep strict press at 50% of 1RM Max reps Pull-ups/Ring Rows Perform/RX: A.) Snatch Balance 5×3 * gradually add Wt.  End goal is to do more then 1 rep max Snatch B.)...Read More

Function: A.) 6 min. EMOM Double KB swing + Clean + Press L/R Heavy (1.5 / 1) * can do single arm variation as well B.) 5 rounds 3 min round, 1 min rest 4 KB Swings(2,1.5) 4 Burpee 4 Air Squats Perform/RX A.) 6 min. EMOM Deadlift + CandJerk @ 65-70% weight B.) 5...Read More

Function: A.) DB KB Front Squats 5×5 w/ pause 1st rep * 3 strict C2B Pull ups between B.) For time: 24-16-8 Weighted sit-ups Lunges w/plate OH Perform/RX: A.) Front Squats 5×3 w/ pause 1st rep * 3 strict C2B Pull ups between B.) For time: 24-16-8 T2B Lunges w/plate OH Compete: A.) Front Squats...Read More

Saturday July 4th one class at 9am! Function/RX/Compete: A.) Super Set Bench Press 4×5 Single Leg RDL’s 4×5 *perform 1 set of each before resting   Function: B.) For time: 40 cal bike then 21-15-9 Deadlift (155/105) K2E then 40 cal bike Perform/RX B.) For time: 800 m run then 21-15-9 Deadlift (185/125) T2B then 800...Read More

So this “21 Questions…” comes with notes from me.  Because Bromberg, as people lovingly call him, is someone you have to know to fully understand.  This Marine has been through his share of hard work and sacrifice but his sarcasm and playfulness never waver.  Truly, it’s members like Mike that bring life into the gym. What do...Read More

Kettlebell/Function: A.) Turkish Get Ups. 10 x 1L/1R Work up in wt to new PR attempt. B.) “Cindy” 20 min AMRAP 5 pull-ups 10 push-ups 15 air squats Perform/RX A.) Make up Lift B.) “Cindy” 20 min AMRAP 5 pull-ups 10 push-ups 15 air squats Compete: A.) Make up Lift B.) “Mary” 20 min AMRAP...Read More

Kettlebell/Function: A.) 5 min. EMOM KB Clean and Press 2 L/R (1.5/1) B.) For time: 40 Wallballs (20/14) 30 DL (135/95) 40 Sit-ups 30 DL (135/95) 40 Wallballs (20/14) Perform/RX A.) 5 min. EMOM Power Clean and Jerk 2 @ 70% or less B.) For time: 40 Wallballs (20/14) 30 DL (175/105) 40 Sit-ups 30...Read More

Kettlebell/Function: A.) KB Lunge Press 4×10 5 each L/R new movement go light B.) 5 rounds 8 KB OHS (44/35) (4 each arm) or 16 air squats. Shuttle Sprint <-> 4X 8 Burpees Perform/RX A.) Snatch + OHS 4×1 @ 70% or less – feel good weight B.) 5 rounds 8 OHS (95/65) Shuttle Sprint...Read More

Kettlebell/Function: A.) Turkish Get ups 4x Ladder 2-5(L/R) B.) 10 min AMRAP 30 wallballs (20/14) 10 C2B or strict Pull-up Perform/RX A.) Back Squats – 5×3 w/ pause 1st rep Finish heavier than MON. or… Make up Lift B.) 10 min AMRAP 30 wallballs (20/14) 10 C2B Compete: A.) Back Squats – 5×3 w/ pause...Read More