Boot Camp: 8 & 9 a.m. Olympic Lifting: 10 a.m. Supercharged Saturdays: 11 a.m. Open Gym: 10 a.m. – Noon – Reminder that nutrition coaches Jess Walker and Erin Weaver will be hosting a Free introduction to macronutrients and macro tracking on Sunday, October 22nd at 12:30pm. An abundance of research has been conducted about...Read More

Weightlifting – Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75% *Set 4 – 2 reps @ 75-85% *Set 5 – 2 reps @ 80-90% Immediately followed by… Every two minutes, for 4...Read More

Throwback Thursday to last weekend finishing up the Bourbon Chase in Lexington! – Weightlifting For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor. High-Hang Clean (Every 90 seconds, for 6 minutes (4...Read More

Weightlifting Five sets: of: Unsupported Seated Strict Press (5-6 reps)  – Metcon Every minute, on the minute, for 15 minutes (5 sets): Minute 1 – 9 Strict Handstand Push-Ups Minute 2 – 12 Toes to Bar Minute 3 – 15 Burpees Please increase or decrease the prescribed reps to make this session challenging, but manageable...Read More

Weightlifting Deadlift (Build to a heavy 2 rep) Set 1 – 50% x 8 reps Set 2 – 60% x 6 reps Set 3 – 70% x 4 reps Set 4 – 80% x 2 reps Set 5 – 90% x 2 reps Rest 3 minutes between sets. – Metcon Complete as many rounds and...Read More

11 of the gym members took on the Bourbon Chase this weekend over in Kentucky running from Louisville down to Lexington. – Gymnastics Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – 4-8 Ring Muscle-Ups Station 2 – 50-75 Foot Handstand Walk Station 3 – L-Sit x 60 seconds (total) –...Read More

“Dissecting Kelly” In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Box Jumps (24/20″) 30 Wall Ball Shots (20/14#)Team members will alternate tasks, with only one member working at any one time.Thus, Partner A will run 400 meters, Partner B will perform 30 Box...Read More

Boot Camp: 8 & 9 a.m. Olympic Lifting (Jerk with Coach Danny): 10 a.m. Supercharged Saturday: 11 a.m. Open Gym: 10 a.m. – NoonRead More

Weightlifting Every 3 Mintues, for 18 Minutes (6 sets): 3-Position Snatch (high hang, hang, then hang 2″ below the knee – pause for 2 seconds in each starting position) – Metcon Complete as many rounds and reps as possible in 12 minutes of: 40 Double-Unders 20 Pull-Ups 10 Ground to Overhead (155/105 lbs)Read More

Long one today! – Metcon Every 8 minutes, for 40 minutes (5 sets) for times: Row 500 Meters Run 400 Meters 12 Burpee Box Jump-Overs (24″/20″) 12 Toes to Bar 12 Strict Handstand Push-UpsRead More