Wednesday 7/1/15

IMG_7031.JPGGood day Tribe!!!


I want to talk to you about “purpose”.  I want everyone who reads this to think about that word.  Think about how it pertains to your regular life, to your gym world, everything!  

Now, that you’ve thought about a “purpose” in the paths of  your life, how can you make progress with this purpose?  Well, there has to be some kind of plan right?  Without a plan we are all running around lifting, grunting and trying to get better…but may not be getting to where we want BECAUSE, we have no plan.  Heck I want a plan!  How in the world will I ever get to my goals if I don’t plan??  I won’t.  

I believe everyone has been noticing the change in our programming.  A lot of new movements that some of us may hate because we could be weak at them now but, thats the more reason to be doing those “accessory movements”. 😉  

When Shane and Laura Sweatt came and did our Powerlifting seminar us coaches got an immense about of knowledge from a highly respected  gym that, for many years keeps putting up PR’s and progressing constantly.  The proof is in their numbers. When anyone has time, please read any of Shane’s , Laura’s, [] or Westside barbells Louis Simons blogs  [] to see what I’m talking about.  

I sat down and listened to what they offered to us as a great way to build our communities strength, progress, PR’s and safety!  Because we all want to do this for longevity, right?! YES!  Now most of us maybe don’t care what our personal records are, and that’s okay.  The powerful thing about that is, even if you don’t care about how big your numbers are, you will be getting stronger for longevity.  And, for the ones looking to increase overall strength and PRing, well, you both will benefit from our community program.  How dope is that?! :)

I’m not going to get into great detail about EVERY tiny thing but, I wanted to give everyone a heads up about what our future programming holds.  How many athletes know what “Max out Metal Monday” is all about??  I know, I know, not a lot.  Because I’ve been testing whats important and what is best for us.  And I personally believe you athletes enjoy this, yes?  These last 2 + months we have been testing and retesting the DeadLift, Back squat and Bench press, and I hope most of you have seen #gainz in these lifts! But now we want to open that door more.  SO!  You all will be finding out that, sometimes we won’t have “prescribed” weights on the WOD’s.  That is because we will start by using what the percentage of our maxes are on those WOD’s, so all athletes get stronger quicker, safer and you all get the metabolical output that particular WOD is programmed for.  If we program a burner and I do a weight thats too heavy and the rest of our class finishes in 9 minutes and it takes me 15 minutes, well I didn’t for one, have intensity and two I could be losing all form and safety just to get through it.  Now, how will I ever do this for longevity  if I keep that habit up? And it could possibly stunt the growth I’m truly looking for.  Does this make sense?

Back to the programming.  On every other Monday [Max out Metal Monday’s] we will be testing our compound movements mostly i;e Back squats, Dead lifts and Bench. On Wednesday’s we will be doing strength work in Oly lifts.  And on the opposite Monday’s of maxes we will do a variety of 2RM, 3RM’s on other movements, like Front squat, Overhead, etc.  With chances of having those lifts tested for PR’s so we all know our percentages.  Also, our strength portion of the weeks will go like Shane taught us from the seminar, One day will be upper body the next will be lower and that will be repeated during the week.   So in the strength portion you won’t be doing heavy back squats two days in a row.  But as all you beautiful athletes know, most of our body will be used in our metcons.  

I hope you all enjoy the journey of excellence with us and along the way, have a plan for us all to succeed!!

If you have any questions about this, stop us and ask!!



Find your 1 rep max.
2-1-1-1-1-1-to Max
21 -15 -9
KB Power Clean
Box jumps 24/20

Post your scores to the Whiteboard.

Our girl…. turning thirty on 30 making everyone get DIRTY!!! Happy Birthday Coach Jenna!!!!!

Athletes, Family, TRIBE!!! 



Max banded Push up

“Dirty Dirty 30”
30 Hang Cleans 95/65
30 Renegade rows 45/30
30 Mexican jumping squats
30 Double Unders
30 Thrusters
Banded high pulls

Post your scores to the Whiteboard.

Monday 6/29

Back Squat
time VS Tension
5×5 3 sec descent
3 sec hold @ bottom

5 Rounds
10 KB Snatch
10 Pistols
10 Burpee

Post your scores to the Whiteboard.

FastFit 9am
“A. Warm up

B. 4 x 30 sec KB Swing

C. FT:
1000m Run
150m Row
10 DB Thrusters (80 lbs / 50 lbs)
500m Run
200m Row
15 DB Thrusters (80 lbs / 50 lbs)
250m Run
250m Row
20 DB Thrusters (80 lbs / 50 lbs)

Post your scores to the Whiteboard.

Saturday 6/27

Complete as many rounds as possible in 25 mins of: Run, 400 m 50 DB Push Press 35/20 50 Pull-ups 50 DB Front Squats 35/20 50 Push-ups 50 DB Walking Lunges, 35/20 50 Air Squats This is a partner workout. The run must be done together as a team and both partners must be back before starting the reps. Both members must work toward completing all the reps together. Only one member working at a time. Must complete all reps before moving to the next movement.


A) Handstand hold max x2 

 B) Reverse flys + windmills 

3×10 each. 

 C) 15min Amrap 

250m run 

10 Wallballs 

 10 T2B 

Thursday 6/25

Front Squat
10×2 @40% with micro band

2min Double under test

kettlebell swings
goblet squats

Fitness- 20/12
Sport- 24/16
Competitor- 32/24

Post your scores to the Whiteboard.

Wednesday 6/24

Workout of the Day
Snatch high pull+ snatch
5×3 @65-70%

Snatch grip push press [behind the neck]

Pull ups
Push Ups
Jump squats
Lying delt raises

Post your scores to the Whiteboard.

Adaptive 11am
A) Bamboo bar Bradford Press

B) 21-18-15-12
Pull ups
Cal row
Back ext

Post your scores to the Whiteboard.

Tuesday 6/23

Sumo Deadlift
3×10 Light weight working on
perfect form!
Banded jump squat
For time:
Hollow rocks
Mt Climbers

Adaptive 11am
A) Weighted Sit ups

B) 12min Amrap
10 Chair transfers
10 Wall balls

Post your scores to the Whiteboard.

FastFit 6:45PM
“A. warm up
250m jog forward, 250m backwartd
15:00 AMRAP
200m Bounds (tdriveway)
15 KB Swings
30 Hurdle Hops (pvc on box with weight to hold out to side)
45 plank Shoulder Taps
300m Run”

Post your scores to the Whiteboard.

Max OUT Metal MONDAY!!!

Bench Press
Find your 1 rep max.
3 Rounds
7 Squat clean N Jerk 155/105
50 Double Unders

100 Banded Windmills

Post your scores to the Whiteboard.

Saturday 6/20

In teams of two, with only one partner working at any time, complete:
150 Wall Ball Shots (20/14 lbs.)
1500 Meter Relay Run with Med Ball
100 Burpees

Post your scores to the Whiteboard.

Mobility WOD