“Bring a Friend Saturday”

Tomorrow will be a “Bring a Friend Saturday” at the gym.  No fee for your friend – of course!  We will get everyone warmed up, teach some movements and then do a fun WOD that is totally scalable to everyone’s abilities.

See y’all at the gym!

By |August 29th, 2014|Uncategorized|0 Comments|

Rest Day Announcements

1)  The next 2 Saturdays (August 30 and September 6) will be “Bring a Friend” days.  If you have a friend, co-worker or loved-one that you’d like to bring to the gym, these 2 Saturdays will be the days to bring him/her.

2)  We will have SPECIAL HOURS on Labor Day:  0800, 0900 and 1000.  […]

By |August 28th, 2014|Uncategorized|0 Comments|

Andy Fredericks Training Days

On Tuesday, September 23, our gym will be hosting the Andy Fredericks Training Days (AFTD) Memorial WOD.
Andy Fredericks was killed while operating as a member of the Fire Department of New York, in response to the terrorist attacks of September 11th, 2001. Prior to his appointment to the FDNY, Andy began his career as […]

By |August 27th, 2014|Uncategorized|1 Comment|

The King is Back

The Squat is a foundational movement in life and it is the KING of all exercises.

The above meme is meant to be funny, but it also rings true at the gym.  We are constantly asking people (not everyone, but there is usually a handful) to squat “just a little deeper” next time.  Some day […]

By |August 25th, 2014|Uncategorized|0 Comments|

Monday, August 25

Clean & Jerk 6×2 @ 75%

For Time:


C&J @ 95/63


Compare time to April 21

Competitors:  115/83; Bar-over-Burpees

By |August 25th, 2014|Uncategorized|0 Comments|

Saturday August 16

Back in 2008 and 2009 I used to train regularly with a young woman who was a very good athlete named Amanda Miller.   When I met her, she was a cancer survivor.  She always pushed me to work harder on every workout we did together.  Amanda was a much better athlete than I was, […]

By |August 16th, 2014|Uncategorized|0 Comments|

Litvinov (Light)

Sit down folks, I have a story to tell you.  One of my favorite strength coach/authors is Dan John.  If you ever find yourself wanting to read some good articles by a knowledgeable strength and conditioning expert – google “Dan John” and a wealth of free articles will appear.  I used one of Coach […]

By |August 14th, 2014|Uncategorized|0 Comments|

Rest Day Announcements!

Thursday is our scheduled rest/make-up day! At 1900 we will have our Weightlifting class – come on in if you need to work on technique, or want to try to hit a new PR!

Also, please note the newly revised warm-up on the whiteboard!

See y’all at the gym.

By |August 14th, 2014|Uncategorized|0 Comments|

This one is short and sweet!

Press 6×2 @ 85% – rest 2 minutes between working sets.

For Time:  Row 5000M

By |August 13th, 2014|Uncategorized|0 Comments|

Tuesday August 12

20 Min to heavy single Clean

12 Min AMRAP-

5 Hang Power Cleans 135/93#

10 KB Goblet lunges 53/35#

15 KB Swings 53/35#

By |August 12th, 2014|Uncategorized|0 Comments|