Friday, December 31, 2010


The gym was open for one hour today and we had a choice of 3 different workouts.  All were brutal and all lasted somewhere in the 20-30 min range.

Thanks for such a great 2010!  Bring it on 2011!

Thursday, December 30, 2010


The workout we did today was named Huckleberry.  It was freaking sweet!  If you missed it, you missed a fun but challenging workout.

The gym will be open tomorrow from 10am-11am.  So if you show up at 10:45 you will have 15min to workout.  Hope all you guys and gals can make it out.  Its sure to be a fun time.  HAPPY NEW YEAR!

Wednesday, December 29, 2010


Warm up: 1/2mile run, 3 rounds of body weight movements

Str: off

Workout:  10 rounds of

7 Sumo Dead Lift High Pull (135/95)
7 Ring Dip


The Gym will be closed Thursday morning @ 6:30am, all day friday and all day saturday.

Tuesday, December 28, 2010

Monday and tuesday

Monday: Front squat, push up, rev lunge, push press, kbs and jumping pull up 5 rounds.

Tuesday: Baseline x 3!

The gym will be closed friday and saturday!  If you have anyone that is interested in coming to the gym in the new year please tell them to call myself, kellar or michael and we will set them up with an appointment.  Also, please make sure you sign up for class times as it will help us with afternoon quality.

Thank you to all of you guys who are remaining steady throughout these cold holiday days.  I promise this type of determination will reap great rewards.

Thursday, December 23, 2010


warm up with body weight movements

str: pick a movement you are not great at and perform 3sets of 5 reps

workout:  one last cardio burner

3 rounds of 500m row, 20 db snatches, 400m run

Merry Christmas you guys!  The gym will be closed Friday, Saturday and Sunday.  Have a great holiday!

Wednesday, December 22, 2010


Time to get in the Christmas Spirit!!

Warm up: 400m run, 3 rounds of body weight movements

Workout: Santa's Throw Down!

Have to come to the gym to find out what the workout is!

Tuesday, December 21, 2010


warm up with body weight movements

workout: kb complex

kb swng
kb clean
kb high pull
kb step up
kb v twist

Monday, December 20, 2010

Christmas Week!

We will be closed Friday and Saturday of this week.  Hope everyone has a great holiday!

warm up with 30seconds worth of body weight movements

workout: 1000m row, 50 front squat push press, 30 pull ups

Everyone improved on their times as compared to last time.  Great job!

Tuesday, December 14, 2010


5 rounds of

db deadlift
db hang clean
db push press
db squat

us as heavy a load as possible.

Monday, December 13, 2010

There lies Grant in the recovery position! 9 times out of 10 this is how we look after a really hard workout. Is there any benefit to going this fast and intense? Shouldn't we exercise at a steady state for 60 plus minutes to get optimal results?

According to Tremblay A, Simoneau JA, Bouchard C. and his study:

Impact of exercise intensity on body fatness and skeletal muscle metabolism.
Metabolism. 1994 Jul;43(7):814-8

This study pitted 20 weeks of endurance training against 15 weeks of interval training:

In this study the group that does the type of workout we do lost 9times more fat than the group that did 20 weeks of endurance training. 9 times more fat in 5 less weeks? Are you kidding me? Sounds like a great plan to stick to... Those types of studies should give you confidence in your training program. One last thing... the constant in both groups was diet. If I had to list the top three most important things when it comes to fat loss it would read like this:

1. Nutrition

2. Nutrition

3. Exercise program

Get ready to be focused. The new year is coming. This is your year!

Friday, December 10, 2010

young thursday and friday

thursday: 20min of

push press
box jump
pull up
hollow rock

friday: 5 rounds of

power clean
front squat
shoulder to over head
down and back run

Wednesday, December 8, 2010

Old tuesday and wednesday

recognize this guy?
Tuesday: we did some deadlifts, lunges and a hard interval workout that consisted of burpees, kbs and running.  The competition was intense and some seriously awesome times were laid down!  Great job folks!

Wednesday: Row Row Row your boat!  Again, the intensity was high and everyone gave it a great effort!  Keep up the hard work as we head into the holiday!

Monday, December 6, 2010


Here is a video of dave doing 44in box jumps in a workout.  That is really freakin high especially when you are doing them after wall ball and other exercises.  Great Job Bizzo!  didnt know it was this small!

Warm up: bunch of body weight stuff

str: push and pull

workout: box jumps, wall ball, hr push up all done tabata style.  plus we had a cool down!

Big shout out goes out to Brooke and Barry for getting engaged.  Congrats guys!  Also, Hunter Dyess completed his first half marathon!  Nice work dude.  Keep on keeping on!

Thursday, December 2, 2010

Proud of you guys for nailing the double unders!

We had a little bit of a recovery workout today. Some rowing, running and double unders and situps were all done. Lots of people showed huge improvement on the double unders. GREAT JOB everyone! We also have a bunch of our ladies banging out very nice legit military style push ups.

Quote of the day: Pop bottles!