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Workout of the Day


Happy Memorial Day!! Today is one of those days that I believe is important to celebrate because of how significant the sacrifice is for our service people. Even though there are those that do not want to acknowledge what our country was founded on or what we stand for now, we have to honor those that have lost their lives defending our country. Some died defending other defenseless people and that is honorable as well. Soldiers sacrifice and the families that stay home sacrifice. Thanks you so very much to all of our people that serve in our military and the families that support them. To the rest of you, never forget why this country was founded and what it took to have your freedoms.CLASSES ARE 8:00 and 9:00 AM and then 4:30 and 5:30 PM. Memorial Day Workout: Pick your HERO-- I will have several HERO workouts to pick from and of course you can do "Murph" if you want to.

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Memorial Day Weekend Saturday Plans

AMRAP in 18 min. of:

5 Burpees

10 Dumbbell Clean and Jerks 50/35

15 Air Squats

Okay guys, here is the plan for Saturday! We are going to have a HERO partner workout at 9:30 am but instead of trying to do a picnic right after we are going to do an evening hang out at 6:00 pm. It will be open door so you can just pop by for a few minutes or hangout and eat and play "safe" games. If you want to come over then bring a side or appetizer. Looking forward to something "normal".

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Time for Timeless

Another reminder that we are going to have a "social" on Saturday. I will give the final plan on Friday's post but there will be food! Also, we will be doing a HERO partner workout at 9:30 that morning. However, today we have some timeless work to do. Thursday's Work: Run/Row 1 mile (1600m), 50 Pushups, 100 Knee to Elbow Mountain Climbers, 50 Alternating Dumbbell Snatches, 100 Lunges

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Rain=No Running

5 Rounds for time of:

20 Box Jumps 24/20

20 KB Swings 53/35

20 V-Ups

It looks like more rain today so I guess you guys that hate running are in luck. We did more bodyweight on Monday and heavy barbell yesterday so today we will mix it up.

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Memorial Day Weekend

For Time:

15 Squat Snatch 135/95

25 Situps

20 Squat Cleans 155/115

25 Situps

25 Deadlifts 225/155

25 Situps

Okay, here is what we are going to do. This weekend we are going to have our Saturday morning workout which will be a partner HERO workout and then we are going to have a cookout / picnic after. After we get some food in our bodies we might go find some water to play in on a hike. We can totally have some quality time together as a community and still handle it in a way to give people space. We miss everyone and hope that this will be a good opportunity to catch up. The best way to fight sickness is to live healthy and part of that is working out, part is eating well, and another part is having support. Love you guys.

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Happy 18th Anniversary Bethany!!

A) Strict Press:

EMOM for 8 min. of: 3 x 65% of 1RM (if you know it)

B) AMRAP in 15 min. of:

5 Pullups (DB Rows if at home)

5 Burpees

20 DU's

HAPPY 18th ANNIVERSARY BETHANY!! Today I have been married to Bethany for 18 freaking awesome years!! I know that people always say things like she is the best ever, most beautiful woman in the world, love her more today than ever before, best mom ever, and best wife ever but.....those people don't know Bethany. She truly is more than I could have ever asked for or deserved. We are almost to that time when we have been together longer than we were apart and then I can say that we have been together most of my life! She truly is a blessing to me and makes me a better man. I love you so much Bethany and am excited about the future.

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Weekend Warrior?!

Gonna be a beautiful Saturday morning and so what better way to start the weekend then working out with friends!! Come on in for a partner workout at 9:30! See ya then.

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New Face! Welcome Megan

A) "Bring Sally Up"

B) 21-18-15-12-9-6-3 of:

KB/DB Snatches 53/35


Weighted Lunges 53/35

The week is almost over again. Wanted to give a shout out to Megan! So glad you came in with Landon and excited to have you here. Great job on your first couple workouts!

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I have to admit that despite our "special" circumstances we have been blessed to have awesome weather this spring. Trying to enjoy these mild days before the heat of summer gets here. Today is Thursday and we are getting back into our "Timeless Thursday" workouts, so I will give you some work to do. Thursday's Work: A) 4 x 100m Sprint -- walk back. B) 5 Rounds of: 10 Pushups, 15 V-Ups, 20 KB/DB Swings, 25 DU's

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Happy Birthday K.T.!!

AMRAP in 18 min of:

1-2-3-4-5-6......Clean and Jerks 135/95

2-4-6-8-10-12..... of Pullups

HAPPY BIRTHDAY K.T.!!! I hate that you haven't been able to be back at the gym yet but I have loved knowing you for the last 10 years and seeing your determination. You truly are inspiring in your work ethic and it is always fun on deadlift day wondering how any guys you are going to outlift. I hope that you have an awesome birthday!! Hope to see you soon.

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