Workout of the Day

Old Workout Springing Back Up!

Hope that everyone enjoyed the 3-day weekend.  Hope to see you all tomorrow!

20 mins of 5 rep max DeadLift

then do

Workout 12.1
Complete as many reps as possible in 7 minutes of:


Workout of the Day

Memorial Day

In honor of Memorial Day, the gym is going to be doing a hero workout, Gator, to honor a fallen soldier from Santa Rosa.

U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

Please note that we will not have a 6am or 7:30pm workout Monday, May 25th on Memorial Day.  However, all other hours are normal.


Eight rounds for time of:
185 pound Front squat, 5 reps
26 Ring push-ups


Workout of the Day

Get in Sync with the Body

That’s right; body weight week continues…now with the backsquat.  Definitely easier than body weight cleans…are you ready for the challenge?

5 rnds of:
25 Push-ups
20 Body wt bk sqt
25 Sit-ups

Joel Push-up

Workout of the Day

Triple Threat

For time:
50 Sit-ups
15 Thruster (75/105)
20 Ring Pull-ups
12 Thruster (75/105)
15 Ring Pull-ups
9 Thruster
10 Ring Pull-ups
50 Sit-ups

Throw-back Thursday – wearing the PR kitty shirt!

Shana Power

Workout of the Day

Throw Your Weight Around

Tuesday was a light attendance day; guess those pistols took their toll on you.  Hope that the legs are fully recovered because Wednesday is leg day!

5 rnds of:
25 Box jumps (24/30)
5 Sqt cleans (@body wt)

1-arm thruster

Workout of the Day

Here I Am!

So I heard that some guessed that Monday’s workout was a run since it was mysteriously not posted.  That was just me keeping everyone on their toes…no serious, I just had a late night and forgot to post it :)  Don’t worry – there is running in Tuesday’s workout – wouldn’t want to disappoint.

3 rnds for time of:
400m run w/(35/45)
30 1 arm thrusters(35/45)
20 push-ups (feet on dumbbell)

jump rope gang