Building Strength and Health through Work and Play.

Summertime Summertime

Yea, I have been slacking in the website update department, but that don’t mean we been slackin in the gym!  We been working our glutes off, as well as all of our other body parts!

Finishing up week 3 of Wendler for Back Squat and Bench Press.  Here was our week:

Mon 6/29 20 Min EMOM

  • even minute 4 Clean and Jerk 95/65BackExt
  • odd minute 6 Burpee Box Jumps

Tues 6/30 Week  3 Wendler of Back Squat, Then:

  • 50 Flutter Kicks
  • 40 Back Extensions
  • 30 Walking Lunges
  • 20 Toes to Bar
  • 10 Pistols
  • 5 Chest to Bar pull ups, then back up the ladder.

Wed 7/1 Water Wod!  18 min AMRAPWater1

  • Swim 75 yards
  • 10 Pull ups
  • 10 DB Push Press
  • 10 Push Ups
  • Swim 75 yards
  • 15 Russian Kettle Bell Swings
  • 15 Dynamic Sit Ups

Thurs 7/2 Week 3 Wendler of Bench Press, Then 10 min AMRAP of:

  • 5 Pull ups
  • 10 Push Ups
  • 15 Squats
  • 20 Sit Ups

We have class on Friday but no class on Saturday the 4th.  On Sunday, come hang out with us in Legion Park for the Sundays at 6:00 concert: fun, friends, good music!  See you there!

May Fun

Ready for an awesome week of lifting, plus some other fun stuff too!  Look forward to seeing you all this week working on strength and getting leaner, meaner (in a good way) and stronger.  ”Stronger people are harder to kill.”  That’s a quote from the quirky Mark Rippetoe, lifting coach extraordinaire.

The bars were hung by the jumpropes with care.....

The bars were hung by the jumpropes with care…..

Skill Day

Working cleans today!




  • Hang Power Clean
  • Hang Squat Clean

Then 5×2 Jerks  (from ground, so clean, jerk, jerk)

Ex Credit: 3 rounds of

  • 1 min RKB
  • 1 min Plank