Wednesday November 13, 2019

Thought for the Day  “Try to be a rainbow in someone else’s cloud.”  Maya Angelou   Wednesday November 13, 2019   A) Close Grip Bench Press: 5 sets of 8; Ascending from 60%; Rest :30    B) Alternating Single Leg Glute Bridge: 5 Sets of 16-20; Rest :90   Performance- Read more…

Tuesday November 12, 2019

Thought for the day    “Life is like riding a bicycle. To keep your balance, you must keep moving.”  Albert Einstein     Tuesday November 12, 2019   Back Squat: 4x 4-6 Reps Ascending; Rest :30   Pronated Band Pull-Apart: 4x 10-15 Reps; Rest :90   Performance: 4 RFT: 20 American KBS Read more…

Monday November 11, 2019

Monday November 11, 2019 Veterans Day Hours Opening 6:30 am Closing at 1:00 Class 6:30-7:30 Class 7:30-8:30 Class 9:30-10:30 Open Gym 10:30-12 Class 12-1:00 “GLEN” For Time:  30 Clean and Jerks (135/95)  Run 1 Mile  10 Rope Climbs  Run 1 Mile  100 Burpees Former U.S. Navy SEAL Glen Doherty, 42, Read more…

Friday November 8, 2019

Thought for the Day  “When you have a dream, you’ve got to grab it and never let go.”      Carol Burnett   OPEN WORKOUT 20.5 RX For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20-lb. ball to 10 ft. Time cap: 20 min. SCALED For time, Read more…

Thursday November 7, 2019

Thought for the day  “Believe you can and you’re halfway there.”   Theodore Roosevelt   Thursday November  7, 2019   A) 1 and a Quarter Back Squat: E2:30 for 5 sets: 3-5 reps; Ascending as form allows   B) 3 Sets: For Max Reps: :60 Work/:15 Transition Slam Ball Pushup Dual Read more…

Wednesday November 6, 2019

Thought for the Day  “Never bend your head. Always hold it high. Look the world straight in the eye.”  Helen Keller   Wednesday November 6, 2019   A) E2M for 30 min: Rd 1: 500/400m Row Rd 2: 30/20 Cal AB Rd 3: 10 T2B + 15 Russian KBS (72/53) Read more…

Tuesday November 5, 2019

Thought for the day  “Success is not final, failure is not fatal: it is the courage to continue that counts.”  Winston Churchill   Tuesday November  5, 2019 A) Barbell Reverse Lunge: E2:30 for 15 min: 16 Alt. Reps; Ascend as able   Fitness: 16 Alt. DB Reverse Lunge   B) Read more…

Monday November 4, 2019

Thought for the day   “Act as if what you do makes a difference. It does.”  William James Monday November  4, 2019 A1) Pendlay Row: 4 sets of 6-8 @ 2111; Rest :30 A2) Dumbbell Floor Press: 4 sets of 10-12 reps; Rest :90   B) 4 RFT: 15 Pullup 30 Read more…

Friday November 1, 2019

  Join Alyssa for Yoga this Sunday! Thought for the day  “For Every Reason It’s Not Possible, There Are Hundreds Of People Who Have Faced The Same Circumstances And Succeeded.”  Jack Canfield OPEN WORKOUT 20.4 RX For time: 30 box jumps, 24 in. 15 clean and jerks, 95 lb. 30 Read more…