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The week ahead.. October 31st
Hey folks.. Great turn out at the party on Friday night! It's good to see people in normal clothes for a change. Onto the workouts this week: If you're familiar with the girl workout "Grace", [...]
The week ahead.. October 24th
Hey folks.. A few quick administrative notes. A reminder that we have the combined homebrew challenge and 3-year anniversary party on Friday (linked) at 8pm. With that said, there will be no 7pm class on [...]
The week ahead.. October 17th
First off, a couple reminders for this week.. Wednesday - Yoga is now at 6:15pm, and will be at that time going forward. Saturday - Offsite Adventure: Hiking Strickler Knob - Be sure to sign [...]
The week ahead.. October 10th
Another quick update on what to expect with programming this week. First, a reminder that we have a condensed schedule Monday due to the Columbus Day holiday Morning classes 6am, 7am Afternoon/Evening classes 4pm, 5pm, [...]
The week ahead… October 3rd
The week ahead... Folks! Here's a quick update on what to expect with programming this week. There will be three days of strength - squat, deadlift, press - with a fourth day dedicated to Olympic [...]
Neighborhood Paleo – A Paleo Alternative to Spaghetti
`It’s been a few weeks since my last post, and although I was on a short hiatus from publishing any of the experiments going on in my kitchen, fear not. Plenty of experiments were had. [...]
WOD
3/31/2024
REST DAY! Get outside and do something fun. Or just relax! - NO YOGA OR GAINZ CLUB TODAY. See you tomorrow!
3/30/2024
Strength A1 - Bench press -5 x 3 @ 85%* *1 sec pause at the chest on the first rep of every set A2 - DB pullover on med ball -4 x 10 [...]
3/29/2024
Strength 1 A1 - Hang power snatch - one each from the high hang, mid thighs, just below knees 2 x 2 2 x 2 2 x 2 2 x 2 *Complete the hang power [...]
3/28/2024
Workout Benchmark Girl WOD "Fran" For time 21-15-9 Thrusters (95/65#) Pull ups *10 min time cap* Compare to 4/12/23 Click HERE to compare to 1/19/22, 2/19/21, 9/13/19.. and beyond!
3/27/2024
Strength A1 - Deadlift 3 x 5 @ 85% A2 - Frog pumps with DB - 3 x 15 Workout 8 RFT 8 Single arm DB Push press (right) (50/35) 8 Single arm [...]
3/26/2024
Strength A1 - Back squat -5 x 3 @ 85% A2 - "MJ" calf raises - 4 x 15 Workout For time 25-20-15-10-5 Double unders Air squats KB Swings (53/35) **Complete 25 reps [...]
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