For today’s workout I wanted to make another Partna’ workout.  So call that gym BFF of yours and end the week with a bit of fun.  So just really quick… the reps for the movements labeled as “One person working at a time,” is meant to be SHARED.  So, don’t freak out seeing those triple … More Partner Workout On Point!

“Have you heard about the new restaurant called Karma? There’s no menu. You get what you deserve.” “Did you hear about the claustrophobic astronaut? He just needed a little space.” “What does a noisy pepper do? Gets jalapeño business!” “A man tells his doctor, ‘Doc, help me.  I’m addicted to Twitter.’ The doctor replies, ‘Sorry, … More A Little Humor

What an awesome turn out we had for our first official Memorial Day Murph! Great atmosphere with great people. It’s always one of my favorite days at the gym. It’s a great way to celebrate what this holiday is about, and I was beyond excited to see that so many of you came in, on … More Murph Success

We will be having our annual Memorial Day Murph on Monday at 10am!  So… That means we’ll start at 10.  I’ll be there around 9, but be here at 9:30 so we can do our group warm up and then start at 10.  A few people have asked if we are doing anything after… ummm … More Memorial Day Murph

I’ve tried to keep it a surprise for everyone.  They’re in!!  I ordered some gym T’s a couple weeks ago we will have them in mañana! Get yours tomorrow afternoon.  I have to still go pick them up from El Paso so I should have them by the 3:30pm class. We got a charcoal grey … More CFLOTW T-Shirts!!

We’ve had a couple of days with some long workouts. Time to switch it up with none other than… FRAN! I like for you to come in with your old Fran time to compare with, and if you don’t have one or your first Fran… today you have one! If you are comparing your previous … More Go Fast.. Don’t Stop.. and Then Go Faster!

  A few moves and updates you’ll notice tomorrow!  First off, we use to have a really cool PR bell that was given to the gym as a gift.  John Avila had a bell made for us with the engraved quote I always use to say and still love, “Do the common uncommonly well.”  We … More Are We Legit Yet?

Do I contradict myself… very well, I contradict myself. I usually say (actually pretty much all the time time) not to compare lifts to other lifts. It generally isn’t very reliably comparable nor even smart… most of the time. In this case, for our front squats we are using back squat 1RM #’s because I … More Just Squat

  I was going through my pictures after today’s Instagram post and forgot I didn’t post these!! Erica and her son Andrew have such a great photo together here, I had to post… even if it was a bit late. There will possibly be a time cap for today’s conditioning piece. The early morning classes … More The Choice Is Yours

Interval work works real GOOD! For our purposes we don’t need to get into the bioenergetics of how energy systems work. Just know interval work addresses a specific system. An anabolic system, that for us, is fast pace all out effort intensity. The rest should recover us enough so that the pace should be maintained … More Interval Work Works Real Good