Happy New Year! New year, new you? Or same year, same you? The decision is yours. 2 Classes today. 8am, 9amHero wod JerrySgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his...Read More
Happy New Years Eve4 Classes today 5am 6am 9am and 10am. Closing at 11am 11am to about 3 or 4 pm there is a weightlifting meet happening. You are welcome to participate, but it is a structured meet which means it would take more than an hour to get through it. There will not be...Read More
10 Press Ups (Seal stretch, lower chest down to the floor, then press back up.)25 Thick Banded Good MorningsThen20 Russian Kettlebell Swings (Moderate Weight)20/16 Calorie Row20 Kettlebell Taters12/9 Calorie Bike 10 Pause Front Squats with light plates Front Squat Interval reTest 30 MINUTE CAPLast tested week of November 15thFor Time41/33 Calorie Row19 Front Squats 165/115lbs20/15...Read More
Texas Strength Squat Cycle is back!! Remember this. Really looking forward to big Pr’s! Couch Stretch 2:00/ SideThen5 Minute back squat specific warm up Strength Find a 5RM Back Squat This is your Back Squat test for Phase IV!The high CNS lift for Phase IV will be the Back Squat. One of the most effective...Read More
Lat Smash 2:00 / SideThenStraight Through20 Box Step Ups10 Alternating DB Snatch15 Box Jumps10 Alternating DB Snatch5 Burpee Box Jumps Toes to Bar Warm Up15 Scap Pull Ups12 Gymnastic Kips (Build to bigger, and bigger kips)9 Kip w/ Knees Up6 Knees Up with a KickThen,EMOM 3 Minutes 3-8 Toes to BarGymnastics Re-Test Gymnastics Re-test (last performed...Read More
Lifting warm up It’s retest week. Did the holidays throw you off. We are about to find out! Barbell warmupThen Last day of snatching 3 reps @ 70%2 @ 75%1 @ 80%1 @ 75%then, continue climbing upward to a new 1RM. The final, lighter single is intended to make the bar feel a bit lighter...Read More
Gym is closed today. Get outside and get a long walk or long slow run in. MOVE AROUND TODAY. get to bed early. Prep some good meals for Monday!Read More
There are 4 classed today 5am, 6am, 9am and 10am. Doors close at 11am. Get home and enjoy the holidays with family and friends. “12 Days of Christmas”1 Sumo Deadlift High-Pull 75/55 INT-65/45 BEG-55/352 Thrusters 75/55 INT-65/45 BEG-55/353 Push Presses 75/55 INT-65/45 BEG-55/354 Power Cleans 75/55 INT-65/45 BEG-55/355 Power Snatches 75/55 INT-65/45 BEG-55/356 Kettlebell Swings...Read More
Schedule for the week Friday Christmas Eve 5am, 6am, 9am, 10am. Closing at 11Saturday Christmas Day ClosedSunday Closed 1:00 Squat Hold with Empty Bar in Back RackThenEvery 2:00 For 8:008 Burpees over your bar10 Jumping Back Squats w/ empty bar Strength Back SquatEvery :90 for 15 Minutes 3 Back Squats @ 60% For Time4-8-12-16-18Hang Squat...Read More
