Hope everyone had an amazing weekend celebrating America. Now its time to get back to the grindstone.

Happy Monday!

Workout of the Day
Back Squat 3×10 @ 80% of 10 rm from last week
*find a 10rm if you were out
rest 2:00 between sets

4x 3 min AMRAP (rest :90)
3 Power cleans (135, 85)
6 pull ups
9 push ups
12 lateral jumps over bar

Post your scores to the Whiteboard.



Happy Friday, dont forget to flex!

Reminder about our Holiday Schedule!

There will be NO Evening Classes tonight.

4:30, 5:30, 6:30 tonight will be cancelled

Saturday and Sunday: Closed

Resume normal schedule Monday

Now go Celebrate being an American.


Enlarge image

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Workout of the Day
“The Seven”
7 rounds for time of:
7 Handstand push-ups
7 Thrusters (135 lbs)
7 Knees to elbows
7 Deadlifts (245 lbs)
7 Burpees
7 Kettlebell swings (2 pood)
7 Pull-ups


Post your scores to the Whiteboard.




Just two more days until America’s birthday. So what is more American than choosing to make a Vegan dish for all your friends to share on the 4th.

This “PaleOMG Raw Chocolate Chip Cheesecake” Is quite delicious oh and did I mention what the second most American part is…yeah its Gluten Free


For the crust
  • ⅓ cup raw almonds
  • 1 cup coconut butter (also known as coconut cream concentrate and creamed coconut)
  • ⅓ cup coconut sugar
  • ½ teaspoon vanilla extract
  • pinch of salt
For the cheesecake layer
  • 1.5 cups roasted, unsalted cashews (soaked in water for 8+ hours)
  • ½ cup melted coconut oil
  • ½ cup raw honey
  • 2-3 tablespoon lemon juice
  • 2-4 tablespoon canned coconut milk
  • 1 teaspoon vanilla extract
  • ½ – 1 cup dark chocolate chips

Want the rest of the recipe and how to make it. Click on this little gem Right HERE

Workout of the Day
3 rounds not for time
3 ninja roll ups to burpee
15 Lateral Banded Walks or Monster Walks
1:00 Pillar (Shooter’s choice)
Back Squat
Find your 10 rep max.
Warm up with 3-4 sets of 4–5 reps
**2-3 attempts to find a 10rm
4 rounds
250m row
5 Hang Power snatch
200m run
5 Hang Power Snatch
Rest 1:00 in between rounds

Then complete 50 Evil Wheels

Post your scores to the Whiteboard.




Oh me oh my its July wont you just check out that sky!

Fourth of July Weekend Schedule
Friday (3rd)- 6:00am, 7:00am, 9:30, 12:00  as scheduled
4:30pm, 5:30pm, 630pm will be cancelled

Saturday and Sunday- Closed


Now go forth and rock out the rest of the week. I will be posting Friday, a workout to do on your own either at home or down by the beach for the weekend.

Cheers. ‘Merica

Workout of the Day
quad Mash

Agility Ladder
5-10-15 Prep

Weighted Pull-up
Find your 1 rep max.
Spend 5-7 minutes building to a heavy weighted pull up
*if you cannot complete a pull up complete 3×3 MR Pull UP

AMRAP 15 minutes
5 Box Jumps
10 Push Press (#95-#115, #65+)
15 KBS
5-10-15 yd Shuttle
rest :30 between rounds

Post your scores to the Whiteboard.




A big huge, double pat on the back for Mark. At the beginning of May, we asked you all to have some tangible goals that were both very specific and more importantly attainable. This could consist of trying to do a certain number of repetitions at a given exercise , weigh measure your food, or generally anything.

Mark set his goal at simply showing up. With his work schedule, family and personal obligations. More often than not his personal needs took a back seat to all those around him. So back to the congratulations. Mark set his goal to show up 25 times over the course of May and June. He started slow with only 9 visits during the month of May but upped the ante and managed to hit up the gym 16, hopefully 17 times during the month of June. Awesome Job.

How many of you set goals and reached them?

With tomorrow marking the beginning of July, yes July, the year is officially more than half over. What is the rest of 2015 going to consist of for you within the gym. Its time to re-evaluate and set some new goals or finish some old ones.

Workout of the Day
3 rounds not for time
8 t-2-b Strict
:20 L-Sit Parallete
:30 Hand Stand hold
10 Trunk Twists (banded- both ways)


EMOM 12 minutes
Hang high Pull + Hang Power + Clean

50-40-30-20-10 reps for time of:

Or “Mountain Annie”
50-40-30-20-10 reps for time of
Mountain Climbers
Sit Ups

Post your scores to the Whiteboard.




Finding a good training partner within the gym is pretty easy. Just look to the left, maybe the\ right and BOOM, there she or he is.

Workout of the Day
Every :90 for for 9 minutes (6 rounds)
Even: Row 1:00
Odd: 15 wall balls + 5 burpees

AMRAP 15 minutes
20 weighed walking lunges
15/10 push ups
15 Hollow Rocks
10 Chin Ups

Post your scores to the Whiteboard.



We have been spending a lot of time of late working on single leg or unilateral training. Many of you might be wondering why…or maybe not. Well the answer is pretty simple, we are working on fixing many of our weakness. Everyday we walk, we get up out of chairs. We do this without really any recognition. It is very natural, however, what is not natural is that we often overload one leg. Think about when you get out of your car or your bed, you typically do this to one side, your left. You step out of your car placing all of your weight (load) on one single leg, forcing not just that leg to accommodate but the whole system. Over time, your hips, your spine start to shift.

So in training single leg movements we are helping to reduce disfunction and identify weaknesses from side to side.

Other benefits include but are not limited to:
-Less load on the spine
-even distribution of leg strength
-fixing imbalances
-balance and coordination
-looking awesome
-better muscular recruitment

Workout of the Day
Thoracic Mobility – Roll out Lats, balls in scaps and pec

Warm-Up Agility Ladder
10 rounds
5 OHS (Choose your weight)
7 Pull ups
rest 1:00 between rounds

finish with
3×10-15 Db Curl
3x lots Banded Tricep banded extensions

Post your scores to the Whiteboard.