of the

“Bradshaw “

10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

Thursday 9/18 Hours

Morning Classes Run as scheduled, this evening we will only have one class at 6:00pm and open hours running as scheduled 

Check out Rob’s latest article in Muscle and Fitness!



Muscle and fitness October 2014

Wednesday 9/17

Wednesday 9/17
Warm Up – Stations 45 Seconds on 15 Seconds Rest- Wall Ball, Swings,  KB High Pull, T Drills  

Strength – 5×5 Weighted Dips with a 30 Second Handstand hold after Each Round 


6Rounds of 

5 Push Jerks, 30 Double Unders 

Awesome Day with FRAN. Lots of PRs!!!!

Screen Shot 2014-09-15 at 8.34.55 PM!!!

Good Scores from today!

Screen Shot 2014-09-10 at 10.12.46 PM

YOGA This Sunday 9/14

We’re having another power yoga session this Sunday at the gym instead of typical open hours. Please bring $5.00 cash to pay at the door for the session. See all you  there! 



Warm Up – 10 Down to 2 By 2 of Wall Balls, Lunges, and T Drills 

Strength -15 Minutes of Bench Press – 5-5-5-4-4-3 (Try and Add Weight Each Set)


5 Rounds of 200m Run, 10 HSPU, 10 TTB (14 Minute Cap)

3RM Hang Cleans with lots of PRs! Great Scores on Dark & Stormy too!

Screen Shot 2014-09-03 at 10.11.53 PMScreen Shot 2014-09-03 at 10.09.44 PM

Great Day at The Gym!

Keep posting scores in the ipad!!!  afternoon classes had everyone in for the DB Thruster and DU workout. Also Check out the Board of 5RM Back Squats below