The group testing out our new HSPU/wall climb wall set-up. What’d you guys think?   Conditioning Four sets of: Against a 4-minute running clock, complete: 500 Meter Row 300 Meter Run Push-Ups x Max Reps Rest 4 minutes between sets The goal here is to push through the run/row as fast as you can, to get through as many reps of push-ups as you can in the remaining time.If the rowers are all taken, partner up and alternate rounds of: 500 Meter Row, 300 Meter Run, Push-ups and 300 Meter Run, 500 Meter Row, Push-UpsRead more

The Saturday crew having a fun time with Plank holds! Strength Four rounds of: Back Squat – 6-8 reps @ 30X1 Wall Slide – 5 reps @ 3030 Rest 90 seconds between movements AND rounds   Conditioning Three rounds for time of: Handstand Push-Ups x 10 reps (or 6 Partial Wall Climbs to Shoulder Taps / 4 Wall Climbs) Pull-Ups x 20 reps 300 Meter RunRead more

CONGRATS to Janet and Dan (the Beard) on the birth of their beautiful baby boy: Samuel Leigh Vaudt, who weighed in at 6lb 6 oz. and 19.25″ long! We can’t wait to meet “Sam the Beard” at the gym sometime soon. Oh, by the way…. Janet had the baby on Friday. She was in the gym working out on WEDNESDAY of last week. So awesome! Strength Push Press (6 sets, last 4 are singles) Set 1 – x 5 reps Set 2 – x 3 reps Sets 3-6 – x 1 repRest 2 minutes between setsIncrease weight each set. NO re-dip on the lock-out, everyone. Let’s PR today! Conditioning Complete as many rounds and reps as possible in 12 minutes of:Walking Lunge- 20 yards Burpees- 10 reps Double-Unders- 30 reps (or 90 single-unders)Read more

Coach Ryan working on fixing our new Handstand Push-Up Wall set-up! Strength Clean (4 sets of 1.1.1.1) Yes, Full Squat Clean! Rest 10-15 seconds between reps. Rest 2-3 minutes between sets, PLEASE warm up sufficiently! Goal is to build to a heavy set of 4 singles. If you’re feeling GREAT, this might push 90% of your 1RM. Conditioning Three sets for times of: 250 Meter Row Wall Balls (20/14lbs)- 15 reps Heavy Kettlebell Swings (32/24kg)- 15 reps Rest 3 minutes between rounds Final score is the OVERALL time to complete all three rounds, including rest.Read more

  Yay, Mobility!   Boot Camp at 8 Olympic Lifting with Coach Noah at 9am!   Have a great morning, everyone!Read more