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 Burpees Score the total amount (in lbs) successfully cleaned during the workout. If you do not complete a set within the assigned 60 seconds, go ahead and finish the set and then sit out the remainder of the set that you overlapped.   In this workout, athletes have the option of adding or removing weight from their bars as the workout progresses. If the weight is too heavy, take weight off. If it’s very light, feel free to add weight. Make the goal to complete all 60 reps of Power Cleans successfully!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 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique. RIP SS Loredo.   Conditioning Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunRead 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 CrossFit Kids: 9am Barbell Club: 10amRead 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 5:00 every time. PUSH today. This is a cardio red-line workout! Row fast enough to still be able to cruise a fast 400m run. Make modifications to row and run distance if you know you’re not able to make them both in 5:00, you know who you are. Even rowing a 400 and running a 300 will save quite a bit of time. Today is a “fight through double-unders” day!   Pull-Up Challenge Day #12 Friday 8/29/14 Set of Max Effort Push ups 4 sets of 25% of that Max Effort 60 Second PlanRead 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 you are able to achieve the high end of the rep range. Track the heaviest weight used for each movement. – Deadlift (4-6 reps @ 21X1) – Push-Up (Max effort) – (Reps do not need to be hand-release if athlete can get chest to the floor and a full lock-out) – Alternating Reverse Lunges with DBs (10-12 reps each leg @ 2010) – Overhead Press with DBs (8-10 reps @ 2010)   Pull-Up Challenge Thursday 8/28/14 15 Jumping Pull Ups 15 Negative Pull Ups 2 Max Effort Flexed Arm Hangs   Barbell Club Programming for Thursday...Read more