We generally have our strength pieces at the beginning of our sessions.  Today we will sandwich the strength effort with two short AMRAP’s.  I like the idea of being strong under fatigue.  To build that type of capacity it must be trained… intentionally and purposefully practiced.  Practice doesn’t always make perfect… Perfect practice makes prefect.  … More Two Workouts And A Barbell

Strength Deadlift 10-5-5-3-3-3 Conditioning  AMRAP 14 8 Box Jump Overs 10 Kettlebell Walking Lunges 8 Burpees ***Grab the heaviest KB you can carry for your lunges!

This weekend Rogue is still having their Invitational Competition.  I’m sure this week will be full of questions where and what will happen with the future of affiliates.  What do you think the future of our sport and methodology will be? Also, the link I posted about the $100 gift cards for all affiliate members … More Rogue Invitational

When I envisioned opening this gym, I did so with deeply rooted core values and certain principles that I wanted forming it.  We speak of them often.  One that we don’t speak of often though is the current big one.  I, and this facility, do not and will never condone racism and the evil that … More COMMUNITY

I’ve had some questions asked about Brosesh.  We’ll still having it!  I’ll write up the workout and you will set up and compete to complete it!  We’ll talk more tomorrow about it 😉 The support you’ve given me since we’ve been shut down by Covid-19 has been overwhelming, and it reminds me why we started … More Announcement

Being back in business means back to some of our fun traditions!  Tomorrow is the first Friday of the month… you know what that means!  “From The Hat.”  That hat hasn’t gotten any attention and it’s lonely.  We’ll give it some love mañana!  This time with a little twist.  I noticed before, for some reason, … More Traditions

I reached out to our medical students from the Burrell College Of Osteopathic Medicine that are all done and have gone on to new chapters in their lives, and are now literally spread out throughout the United States.  This blog is dedicated to you guys.  I am honored to have known each and everyone of … More Congratulations All Graduates

What an amazing day.  Thank you for everyone supporting this beautiful community.  I truly believe that is part of the reason why the City Council, and Mayor, voted not to pass the “No Free Weights” proclamation.  Thank you to everyone’s efforts that reached out to our city officials to educate them and just show them … More Today Was A Good Day

Here’s the video I promised you all.  I have a Plan A, which is how we will execute now with a the current operating hours in effect to alleviate at least some of the adjusting that’s unfortunately inevitable and happening.  There is also my Plan B which more than likely will take effect either later … More Must Be Read And Video Watched For Tomorrow