Workout of the Day “Performance” Four sets of: Push Press x 3-5 reps Rest 90 seconds Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110 Rest 90 seconds; and then, For time: Pull-Ups x 10 reps Ring Dip x 1 rep Pull-Ups x 9 reps Ring Dips x 2 reps Pull-Ups x 8 reps Ring Dips x 3 reps … Pull-Up x 1 rep Ring Dips x 10 reps “Fitness” Five sets of: Barbell Push Press x 8-10 reps Rest 45 seconds Isometric Hold – Chin Over the Bar x 15-30 seconds (weighted so that 20-30 seconds is a challenge) Rest
Read more →Workout of the Day “Performance” Three sets of: Deadlift x 6-8 reps @ 2011 Rest 90 seconds Ring Dips x Max Reps Rest 90 seconds; and then, Three rounds for time of: 500 Meter Row 15 Hand-Release Push-ups 25 Kettlebell Swings (32/24kg) “Fitness” Five sets of: Deadlift x 6-8 reps @ 2111 Rest 30 seconds Kettlebell Swings x 15 reps Rest 30 seconds Hand-Release Push-Up x 10-15 reps @ 21X1 Rest 30 seconds Dumbbell Push Press x 8-10 reps @ 20X1 Rest 30 seconds and then, Five sets of: 20 yard Suicide Sprint 10 Burpees Rest 60 seconds “Competition” A.
Read more →Workout of the Day Six sets of: Shoulder Press x 2 reps @ 20X1 Rest 2-3 minutes between sets and use that time to work on mobility; and then, Complete as many rounds and reps as possible in 6 minutes of: 155/105 lb. Power Clean x 5 reps Burpee Pull-Up x 10 reps Optional Finisher – Front Leaning Rest on Rings x Max Hold Take a Multi-Vitamin If… Written by George Economou Take a multi-vitamin if . . . …you don’t get 5 servings of vegetables a day. …you have a body composition goal – mass gain or reduction. …you
Read more →Workout of the Day Testing Make-Up Day If you missed it yesterday, enjoy your “20-Minute Capacity Test” If you tested yesterday, here is what is on tap for today . . . Five sets of: Romanian Deadlift x 6-8 reps @ 21X1 Rest 60 seconds Double-Unders x Max Reps in 45 seconds Rest 60 seconds; and then, Five rounds for time of: 225/155 lb. Deadlift x 5 reps Run 100 Meters Optional Finisher – Max Handstand Hold Don’t Throw Nutrition Out the Window While Traveling Written by Nichole DeHart As athletes, coaches and fitness enthusiasts alike, we take our nutrition
Read more →Workout of the Day Four sets of: Back Squat x 3-5 reps @ 30X1 Rest 60 seconds Strict Supinated Grip Pull-ups @ 21X0 x Max Reps Rest 2 minutes; and then, Four rounds for time of: 95/65 lb. Push Press x 12 reps Heavy KB Swings x 12 reps Optional Finisher – Max Overhead Hold with Slosh Pipe The Coconut Water Report and Why You Want Rick James on Your Side Written by Michele Vieux I think it would be hilarious if there were a commercial for coconut water where Rick James sneaks up on people who are drinking sports
Read more →Workout of the Day TESTING DAY – Please follow prescription and report scores. We use this data to track our athletes’ progress. PART ONE Fives sets of: Back Squat @ 30X0 tempo Rest 2 minutes Strict Pull-Ups x Max Reps Rest 2 minutes For the back squat, use a high-bar position and perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x 3 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x
Read more →Workout of the Day Five sets of: Weighted Pull-Up x 2 reps @ 21X0 Rest 60 seconds Front-Leaning Rest on Rings x 60-90 seconds Rest 60 seconds; and then, Five sets for time of: 10 Pull-Ups 10 Push Press 30 Double-Unders Suzie’s Farm is a (Convenient) Dream Come True Written by Michele Vieux I love Tuesdays and not because they are the day of our weekly staff meetings. I love Tuesdays because they are the day Suzie’s Farm delivers our CSA (Community Supported Agriculture) boxes which are crammed full of local, organic, seasonal veggies. I am always extremely pleased with
Read more →Workout of the Day Take 15 minutes to practice/develop kipping pull-up or muscle-up skills (your coaches will help to provide you with numerous drills appropriate to your current skill level); and then, Every 8 minutes, for a total of 3 sets, complete the following as quickly as possible: Row 500 Meters 30 Kettlebell Swings 15 Pull-Ups (or 5 Muscle-Ups for advanced athletes) Krazy Burger Recipe Written by Shane Farmer While I fancy myself a good cook, I can’t take creative ownership of this recipe because our wonderful in-house mom (“Krazy” Karen Martin) shared this recipe with me. It creates perhaps
Read more →Workout of the Day Four sets of: Press + Push Press x 2-3 reps (perform one strict press, then 2-3 push presses immediately thereafter) Rest 60 seconds Ab-Wheel Roll-Outs x 8-10 reps @ 3020 Rest 60 seconds; and then, Three rounds for time of: 12 Hang Power Cleans (135/95 lbs.) 12 Push Press or Jerk (135/95 lbs.) 30 Double-Unders Cooking With Fats and Oils Written by George Economou We recently hosted our first Nutrition 201 seminar. The purpose of our 101 and 201 seminars is to educate our community and provide a baseline of information regarding digestive processes, foods and
Read more →Workout of the Day Back Squat Sets of 3, 2, 1, 3, 2, 1; and then, Back Squat x Max Reps (males = BW, females = 3/4 BW); and then, Three rounds for time of: 30 Walking Lunges 30 Anchored Sit-Ups 400 Meter Run Training On An Empty Stomach? Written by Calvin Sun I am often asked if it is alright to train on an empty stomach. I think this is a common issue for anyone who needs to get to the gym early in the morning. Eating a breakfast of solid foods such as eggs, veggies, and maybe some
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