It’s Love

Over the course of the year we try to take a couple of pauses to reflect, from a remove and at a bit of length, on what we are doing as a gym and a business.  Is it working?  If so, what?  If not, why not?  What do we keep?  What do we change?  Are we attracting the...

Please Release Me, Let Me Go

Warmup: 20/20 Strength: Bench Press, 40 reps in 20 min (light, 60-70% to begin with) Shoulder Prehab and Overhead Position: Five to Stay Alive 1) B-T-N Presses 2) Band Pullaparts 3) Ring Rows 4) Upper Back and Lat Rollout 5) Plate Raises Conditioning: 5 min AMRAP 10...

Stop Tomahawk

Warmup: 20/20 This Freeze Frame Moment Can’t Be Wrong: 5 rounds, more and more and more Strength/Strength Endurance: Squat 40 reps in 20 minutes @somewhere around 60-70%.  Start light with this one, this will be our squat progression for much of the summer...

Get Yr Ya-Yas Out

Warmup: 20/20 This Is The Day To Bench: Practice, Be Glad In It Strength: Bench Press, Find It (Start at 95/65/35, triples, up by 5 or 10 lbs each time) Strength2: Deadlift, Vato Loco (Start at 185/135/95/65, doubles, up by 10 or 20 lbs each time) Conditioning:...