Read more about our response to Covid-19 HERE
Here is what we found…
November’s Extraordinary Athlete is John Kerr. John almost always works out at the 5:30am class. He came to us in our old location, poking his
Sunday Story…Murder It’s not a quest unless you might lose your life. Let’s be honest…if you don’t get fit you probably won’t lose your life…right
July’s athlete of the month is Andrea Reich. Andrea is a single mother of her beautiful daughter, Miriam, and she works with several volunteer organizations
Cash in…4x 200 30 sec rest…get faster every time Basic & Performance: Every 5 minutes, for 30 minutes (6 sets): Run 400 Meters 20 Russian
Basic & Performance… 5×5 progression – start at 50% of 1RM…add 5# each lift/10# for dead lift/2-3# for lower weight bench/press BS…5×5 Bench…5×5 Barbell row…5×5
May is the time for Memorial Day and being thankful to the men and women who gave their lives so that we could live the
Basics: Three rounds of: Back Squat x 8 reps @ 3011 (increase load by 4-5% from that used on April 14) Rest 60 seconds Dumbbell
Basic Three sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 60 seconds Single-Leg Hip Bridge x 10-12 reps each side @ 2011 Rest
Basics: Three sets of: Strict Dumbbell Press x 10 reps @ 2011 Rest 45 seconds Supine Ring Rows x 10 reps @ 2111 Rest 45
Basic & Performance: Every 2 minutes, for 10 minutes (5 sets): 20-22 Walking Lunges (32/24 kg KBs in each hand) Remember this one from last
