Get your headbands!
Dont forget to really drive with your legs during the push press Tuesday 4/21/15 Spend 15 min working on kipping pullups/toes to bar and handstands... Read More
Sneaker news
You can always do one more wallball Monday 4/20/15 Back squat 1×10@60 1×8@65 1×6@70 1×6@75 1×6@80% + 3 rounds for time: 30 Ball ball (20/14)... Read More
We need to be better rowers
Coach Eli says you better pull 25/20+ cals each min our your in trouble! Sunday 4/19/15 Alt tabata V-up Good morning + 5 rounds: Max... Read More
Nerd alert!
Saturday 4/18/15 “Gallant” for time: Run 1 mile w/ medball (20/14) 60 burpee pullups Run 800m w/ball 30 burpee pullups Run 400m w/ball 15 burpee... Read More
Snatch Friday
She has a better squat than 99 percent of the adults at the gym! Friday 4/17/15 3 position snatch (floor/knee/high hang) *let technique dictate... Read More
Take a ride on satans tricycle
New gym challenge. Every 3 min for 30 min, MAX EFFORT 20 calories on assault bike. If you finish each one without sandbagging you get... Read More
Happy Birthday Brittany
Happy birthday Brittany! Hope you enjoy our day Wednesday 4/15/15 3x 20 single leg deadlift (10L/10R) 20 Wrist walks (THIS IS A WRIST WALK) +... Read More
Heeeey Aaaaarnold…..Happy Birthday
Happy birthday to coach Arnold! CFDs best chest to bar pulluper and overhead squatter…You get to pick all the workouts today Tuesday 4/14/15 3 rounds:... Read More
Back squats are back!
Bonus points for doing synchronized chest to bars Monday 4/13/15 Back squat 1×10@60 1×8@70 1×6@75 1×4@80% + 5 rounds for total reps of each: 45... Read More
50 min of weightlifting!!
Wallball face Sunday 4/12/15 EMOM 12 min: 1 min: 6 Front rack lunges (155/105) 1 min: 20 KB swings (53/35) + 5 rounds 2:30 clock... Read More