Archive for the 'Uncategorized' Category

Thanksgiving Weeks Plan!

Sunday, November 19th, 2017

Yo Team! This is great, we’ve got two heavy days this week, and one of the days is a good good lung day, a couplet of monostructural metabolic conditioning with a buddy (running AND rowing) but those three workouts pave the way for Thursday to be awesome!! Cornucopia: As a team of 4 or 5 […]

This weeks synopsis, a little late :)

Tuesday, November 14th, 2017

YO! We’ve got some Front Squats off a box, working on breaking the concentric eccentric chain coming up, after that a grinder of calisthenics and KB swings on Thursday, Friday is a big bench day where we’re gonna break out the chains and enjoy that sound for a day, and then saturday is a major […]

The power is back on!!

Tuesday, November 14th, 2017

Yay! Come train your tails off today

The power is out!!

Monday, November 13th, 2017

So yeah, the gym is closed. Super sorry guys, no lights, no lifting I’ll be in in the morning to see if the power’s on and I’ll post somehow, or just hang out in the parking lot and commiserate with you! Have a safe night!

The weeks preview for November 6-11

Sunday, November 5th, 2017

Posted a day early for the whole week!! My hope is to encourage attendance the whole week because maybe you’ll see the wisdom of the design?! Maybe, wisdom?! HA! This week, we’ve got a Double Under workshop followed by a nice tight little triplet using the medicine ball, a Max 3 on the Sumo Deadlift […]

Saturdays Workout!

Friday, November 3rd, 2017

posted a day early because being “in or out” only works in the short term Workout for Saturday November 4th: “LCF Chief” 5 Rounds of 3 minutes on 1 minute off, where each three minute work period you do: 3 Muscle Cleans 135/95 6 Push Ups 9 Mountain Climbers Max Rounds

Gym is open!!

Friday, November 3rd, 2017

We don’t care about snow! We care about gains!!! Like in pull ups and stuff, come train you’ll feel better for it!

Tuesdays Tantalizing Tangential Tandeming

Monday, October 30th, 2017

posted a day early for you to understand the depths of my commitment to alliteration Workout for October 31st: oh crap, it’s Halloween!! 5:30PM AND 6:30PM ARE CANCELLED FOR TODAY ONLY, THANKS!! “Fun Fifties w/ a partner” Box Jumps 24″/20″ Jumping Pull-ups Kettlebell Swings 35/26 Lunges DB Push Press 20/15 Knees to Elbows Burpees Double […]

Mondays Massive Medialis Makeover

Sunday, October 29th, 2017

posted a day early for your exuberance Workout for Monday October 30th: Back Squat for 1 Rep Max Do some good serious heavy work there, then blast away into Hamstring Falls and GHD Sit-ups with whatever time you have left, if you can get 25 falls, and 5 sets of GHD sit-ups, that’s plenty of […]

Saturdays Severe Session Suggestion

Friday, October 27th, 2017

posted a day early for you to ruminate on the intention of the word “suggestion” Workout for Saturday October 28th: Do this mini workout three times as fast as possible, but trade rounds with a buddy so each round you’re fresh(er)! 7 Inverted Burpees Carry a Bag or Ball to the danger shack Row 30/20 […]