What Is A Gym?

I belong to several professional groups comprised of fellow gym owners--it's one of the most important things I can do to ensure that we are keeping our skills and approach sharp.  When likeminded folks get together, we keep each other focused on treating our...

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Week of March 3-9

Sunday, March 3, 2019 7 AM Mindful Lifting 8 AM Conditioning Class, CrossFit Open 19.2 *Note if you would like to get some conditioning in but NOT do 19.2, you may come in and pick a workout from the binder Monday, March 4, 2019 Warmup (10 min): Conga Line Prowler,...

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The Gift

The Gift

Last night I went with my wife to the gym--she was taking a class and my kids were hanging out with my mom so it was nice to get out of the house for a bit after being cooped up most of the day. I love being able to just head into the gym sometimes, to walk around, to...

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Week of February 17-23

Sunday, February 17, 2019 7 AM Mindful Lifting, Jimi Hendrix Electric Ladyland 8 AM Mind Eraser Conditioning 9 AM-10 AM Open gym Monday, February 18, 2019 Warmup (10 min): Alternate :30 of cardio (bike, row, rope) with :30-:45 of rolling out upper back, quads, hams...

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Week of February 10-16

Sunday, February 10, 2019 7 AM Mindful Lifting, Stevie Wonder, Innervisions 8 AM Mind Eraser Conditioning, Fight Gone Bad Monday, February 11, 2019 Warmup (10 min): 3x15 Light DB RDLs, Deadbugs/side, Air Squats Strength (30 min): Squat 50, 60, 75, 85% x 5, 90% x 3,...

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Week of February 3-9

Sunday, February 3, 2019 7 AM Mindful Lifting, Living Colour Time's Up 8 AM Bromfield Swim Strength, Mind Eraser Conditioning Monday, February 4, 2019 Warmup (10 min): Dynamic w/lower body focus Strength (30 min): Squat 50, 60% x 5, 70, 80% x 3, 90% x 3+ *Level 1 5x5...

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Woodshed 10–Coaching

Woodshed 10–Coaching

Coaching, strength coaching--this is one of the most rewarding things I've ever done, second only to being a dad (although similar in many ways).  It's also fraught with roadblocks.  We're coming up on our tenth anniversary and it never gets much easier, but that's...

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Week of January 27-February 2

Sunday, Jan 27, 2019 7 AM Mindful Lifting, The Clash, Sandanista! 8 AM Bromfield Swim/Mind Eraser Conditioning Monday, Jan 28, 2019 Warmup (10 min): 3x20 Fire Hydrants, Glute Bridges, Light Band Goodmornings Skill/Chalk (10 min): Spotting Re-Certification and Practice...

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Week of January 20-26

Monday, January 21, 2019 Warmup (10 min): Dynamic Strength/Power (30 min): 6 rounds of Squat (50-60%, Level 1 Warmup then 5x5) 7-12 reps Double KB swing (outside legs) 15-25 Glute Bridges (Slingshot optional) :20-:40 plank while partner does slam ball, switch...

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Week of January 13-19

Sunday, January 13, 2019 7 AM Mindful Lifting, ELO Out of the Blue 8 AM Bromfield Swim Strength/Mind Eraser Conditioning Monday, January 14, 2019 Warmup (10 min): 3-4 rounds of Side Shuffle Length Turf (Turn Halfway Through), 8-15 Ball Slams, :30 row or bike Strength...

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Week of January 6-12

Sunday, January 6, 2019 7 AM Mindful Lifting 8 AM Bromfield Strength/Mind Eraser Conditioning Monday, January 7, 2019 Warmup (10 min): 3 rounds of 15-20 KB Swings, One KB Farmer's Carry down and back Turf, :20-:30 Samson Stretch/side Strength (30 min): Squat 50, 60% x...

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