Emily left today to spend the next few months working in San Francisco. We’ll miss you, Emily! Hurry back. (She wouldn’t let me use the picture of her working out for the site!)   Strength Bench Press (Build to today’s heavy 2RM) Set 1 – x 5 reps @ 80% of 1-RM Set 2 –...Read More

  Lacey got into a fight w the tape after Loredo on Monday!   Strength Back Squat (5 Sets of 4-6 reps @ 30X1) Rest 3 minutes between sets and use that time to work shoulder mobility   Conditioning In teams of three, alternating complete rounds, complete five rounds each for time of: 155/105 lbs...Read More

Some of our friends after their Labor Day Loredo!! Only a small part of Team Steelhead!   Gymnastics Take 10-12 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…   Conditioning 100...Read More

          Here are two pictures from our Labor Day Loredo on Monday. What an awesome gym family we have. Great job, everyone!   Strength Power Clean (Take 10-12 minutes to work up to today’s heavy 1RM)   Conditioning Every minute, on the minute, for 20 minutes, perform: 3 Power Cleans 5...Read More

REMINDER: We only have ONE CLASS today, and it’s at 9am! Hope to see you guys there!     U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June...Read More

Friendly reminder, on Monday, September 1st (this Monday) it’s Labor Day! We will only have one class at 9am. That workout will be Loredo! Please sign up on the sign-up sheet located at the whiteboard to let the coaches know how many of your smiling faces to expect!   Boot Camp: 8am Olympic Lifting: 9am...Read More

Afternoon crew running outside with some ominous clouds overhead!   Conditioning In five minutes, complete the following: Row 500 Meters Run 400 Meters Double-Unders x Max Reps Rest exactly five minutes. Perform a total of four sets (35 minutes, 2000M row, 1600M run & a LOT of DUs). Yes, you have to rest the full...Read More

  Adrian getting after some weighted Pull-ups while Adam looks on in-between his own sets! Nice job today, gentlemen!   Strength/Conditioning Five sets of the work below. Rest 90 seconds between every station Please hold as strict to the rest intervals as you can. You should also increase the weight used for a movement if...Read More

  Coach Ryan and our gym mascot. The Bogeman!   Strength Weighted Pull-ups (Build to today’s heavy 1RM) In six attempts or less, find your 1-RM Weighted Pull-Up Rest at least 2-3 minutes between attempts, and spend that time working on hip mobility, glute activation and foam rolling.   Conditioning Complete as many rounds and...Read More

  Some of our athletes doing their Toes-To-Bar!   Strength Four sets today Front Squat (4-6 reps @ 30X1) Rest 20 seconds Tall Box Jumps (5 Jumps) Rest 3-5 seconds between each jump, and step down after each jump Rest 2 minutes between rounds   Conditioning Five sets for max calories/reps of: 30 seconds of Rowing...Read More