Valentine’s Day

We hope everyone enjoys a fun-filled or uneventful Valentine’s Day; whichever you’re prefer :). Friday February 14th 1. Strength Power Snatch :60 Max Reps at 75/55lbs 2:00 Rest :60 Max Reps at 95/65lbs 2:00 Rest :90 Max Reps at 115/75lbs 2:00 Rest :90 Max Reps at...

Train Hard or Go Home 🙂

let’s get after it!! Looks like a good one! Thursday February 13th 1. Conditioning For Time 100 Box Jumps 24/20" 80 Step Ups w/ 1- DB 50/35lbs 60 DB Snatch 50/35lbs 40 Toes to Bar 20 Strict HSPU 2. Extra 5 x 10 V-Ups

Time to lift heavy

with only 15 mins on the clock, it may not be a true 1RM, but let’s get warm and see if we can PR! Be safe and make smart jumps. Wednesday February 12th 1. Strength In 15 Minutes find a 1RM Hang Squat Clean 2. Conditioning AMRAP 8 Minutes 8 Lateral Burpees Over the...

Constant competitor

I was browsing around a competition website for an event and I came across this functional fitness, online competition, called ‘Constant Competitor.’ Every month they hold a 3-4 week competition. For $10 ($7 with the coupon code CCFEB) you can participate. They have...

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...

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