Lake Tahoe!

❄️Save the dates!❄️ We'll be taking advantage of the extra day this leap year by going to South Lake Tahoe for the next gym outing Feb 28 - Mar 1! We would like all friends and family to be able to make it and with such a large group, it'll be easiest if...

something we don’t get a chance to do too often... a weighted plank. Maybe not quite like the picture, but you get the idea 🙂 Friday Feb 7th 1. Conditioning For Time 250/200 Calories* 1:00 on / 1:00 off until completed 2. Extra 1 minute weighted plank hold,...

Please clean your whiteboards

Hey everyone!!! How are those hands feeling after all of the pull ups?? Haha. Just a friendly reminder to please wipe clean the mini whiteboards after you use them. They are helpful tools, but a bit of a pain to have to clean them prior to using them, when the class...

Best jump ropes for double unders

Do you want to learn double unders? Double unders are a skill that take some time and patience to learn, but most feel they don’t have the opportunity to learn... that you either have them or you don’t. It’s so tough to fit all skill work and all barbell work, plus a...

‘Cindy’

Starting with a Tabata to strengthen our core, we will finish with a popular benchmark bodyweight workout. ‘Cindy’ is a good workout, that can be deceiving. Tuesday February 4th 1. Tabata (20 sec of work/ 10 sec of rest x8) Hollow Hold Superman Hold Knee hang or...

Winner winner chicken dinner!

some folks made out BIG tonight!!! 1st: $300 - Diana Mackey Half & 3rd : $600 and $300 - Coach Mo $800 - indigo (Coach Rodney’s daughter!) Who’s buying dinner?????  Sorry to all of the 9er Fans. Congrats to all the Chiefs fans. I don’t watch football, but I heard...

Super Bowl squares!!!

happy Friday Eve!! We still have quite a few super bowl squares to fill. Let’s fill the board and see who wins the dough!  Each square is $20 and you must pay before writing your name on a square. At this price, the winnings are pretty good! Go Niners!!! Friday...

More barbells

Thursday January 30th 1. Strength Deadlift 3-3-3-3-3-3-3-3 2. Conditioning 15-12-9 AAB Calories (9-7-5 for women) Power Snatch 95/65lbs Overhead Squats 95/65lbs

Workout and description

Wednesday January 29th Note that only 1 of the 3 movements is performed in the three minute window, rotating each time. The pull up/ strict muscle up station is an AMRAP each time for the entire 3 minutes. Conditioning Every 3 Minutes for 27 Minutes 0-3: 30 Goblet...

Heavy cleans and jerks

Tomorrow’s workout is a good one!  Raising the heart rate, cycling the barbell and.... more legs! 😁. Your barbell should be fairly heavy and taper off slightly. The final weight should be something you are comfortable cycling, if you were fresh. The barbell reps...

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