Monday, May 21 2018

 Arch!

Arch!

The Cave

You've gone to the edge of it. Maybe even taken a step or two inside; but it was dark, scary, uncomfortable. 
You turned and ran. Back to the clear, comfortable outside.  You wonder what's in there. What is in the darkness. 
It's you. It's your goals, your accomplishments, your PRs. It's your best self. It's all the way in the back. Through the uncomfortable darkness, you'll find yourself. 

After taking a step in, you begin to panic. You want to turn and run. But today is different. You stay in the darkness, it doesn't seem so bad. It's not that uncomfortable. You start to see the walls, the floor, and the surroundings begin to lighten. There's still more darkness in front of you, but the first step into The Cave has been accomplished. 
Tomorrow the cave is dark again, even the first step is still tough to take, but you take it anyway. And then you take another. And like yesterday, the second deeper step into the cave makes you want to turn and run. But you don't. You stay. Your much more comfortable in this place and it's starting not to be so dark. Each day you take a little deeper step into the cave. 

This is you in the middle of your workouts. The uncomfortable feeling, the turning and running; it's you putting the bar down, slowing up at the end of a 400m run, not pushing yourself. If you do, you'll be somewhere your not comfortable. And to stay there you'll have to fight off the urge to run, and it will be a challenge.
But it gets easier. Taking the first, and second steps become easier. You’ll reach that feeling of discomfort now at step 20. You can go deeper into the cave without turning around. This is where you find your best self. It's where you've been waiting all along. 

Take a step into the cave. Stay for a while. You'll be rewarded for your courage. 

"Speed Date"
For Time
50 Burpee Pull-Ups
50 Calorie Row

Muscle Up Training
For those who have them:
5x1-5 reps holding Med Ball between feet

For those who don't have them yet:
5 x 8 False Grip Ring Row
5 Tempo Swings (Rings or Bar) with ball between feet

Strongman Class Series!

Coach Fafa’s leading a Strongman Class Series! 4 weeks on Saturdays, starting May 26th. 
What is Strongman? It's the sport of moving weight, in all different forms of equipment, for distance, speed, and load and it’s a ton of fun! 

Sunday, May 20 2018

 Stretching through the aftermath. 

Stretching through the aftermath. 

3 Rounds for Time
20 Wall Balls (20/14 lbs)
25 Kettlebell Swings (53/35 lbs)
30 Overhead Squats (45/35 lbs)
800 M Run

Strongman Class Series!

Coach Fafa’s leading a Strongman Class Series! 4 weeks on Saturdays, starting May 26th. 
What is Strongman? It's the sport of moving weight, in all different forms of equipment, for distance, speed, and load and it’s a ton of fun! 

Saturday, May 19 2018

 Judy

Judy


Teams of 2
Complete 5 Rounds Each
Alternating Rounds

In 2 Minutes Complete:
200 Meter Run
Max Burpee Box Jumps (24"/20")

At the 2 Minute Mark Partner 1 Rests while partner 2 goes

Strongman Class Series!

Coach Fafa’s leading a Strongman Class Series! 4 weeks on Saturdays, starting May 26th. 
What is Strongman? It's the sport of moving weight, in all different forms of equipment, for distance, speed, and load and it’s a ton of fun! 

Friday, May 18 2018

 Jeff

Jeff

5 Rounds
5 Barbell Rows
5 Power Cleans
5 Shoulder to Overhead
5 Back Squats
5 Thrusters
Rest 3 Minutes

Strongman Class Series!

Coach Fafa’s leading a Strongman Class Series! 4 weeks on Saturdays, starting May 26th. 
What is Strongman? It's the sport of moving weight, in all different forms of equipment, for distance, speed, and load and it’s a ton of fun! 

I'm working out, but can't lose weight! If you workout hard, you are coming 3-4 days a week, every week, and not getting the results you want, read this. 

Saturday, May 12 2018

 Congrats and best wishes to Nick as he gets married this weekend! 

Congrats and best wishes to Nick as he gets married this weekend! 

 

2 Min Max Distance Ski Erg Buy In
Then
3 Rounds for Time
15 Hang Power Cleans (155/105 lbs)
75 Double Unders
25 Hand Release Push-Ups
After Finishing 3rd Round:
20 Cal Ski Erg Cash Out

Upcoming Events

TODAY @ 12 PM - Strongman Clinic #2 with Coach Fafa! 
Coach Fafa’s leading another free Strongman clinic and it’s going to be awesome! 
What is Strongman? It's the sport of moving weight, in all different forms of equipment, for distance, speed, and load and it’s a ton of fun! 
 

Click below for more info! 

Friday, May 11 2018

 Gretchen and Rusty

Gretchen and Rusty

"Minion Masterpiece"
1 Kettlebell Row
1 Kettlebell Deadlift
1 Kettlebell Clean
1 Kettlebell Push Press
1 Kettlebell Reverse Lunge
All Reps on 1 Arm then Switch Arms

5 Reps per arm
Rest 1 Minute
Repeat for a total of 6 Rounds

Upcoming Events

TOMORROW @ 12 PM - Strongman Clinic #2 with Coach Fafa! 
Coach Fafa’s leading another free Strongman clinic and it’s going to be awesome! 
What is Strongman? It's the sport of moving weight, in all different forms of equipment, for distance, speed, and load and it’s a ton of fun! 
Sign up on the front desk!

Click below for more info! 

Thursday, May 10 2018

 Marty

Marty

For Time
10 Chest to Bar Pull-Ups
20 Handstand Push-Ups
10 Chest to Bar Pull Ups
30/20 Calorie Ski Erg
10 Chest to Bar Pull Ups
40 Push Presses (95/65 lbs)
10 Chest to Bar Pull-Ups
50 AbMat Sit Ups
10 Chest to Bar Pull Ups
800 M Run

Upcoming Events!

Saturday, May 12 @ 12 PM - Strongman Clinic #2 with Coach Fafa! 
Coach Fafa’s leading another free Strongman clinic and it’s going to be awesome! 
What is Strongman? It's the sport of moving weight, in all different forms of equipment, for distance, speed, and load and it’s a ton of fun! 
Sign up on the front desk!

Click below for more info! 

Wednesday, May 9 2018

 Sung

Sung

EMOTM 20
Minute 1) 20/15 Calorie Row
Minute 2) 15 Wall Balls (20/14 lbs)
Minute 3) 7 Toes To Bar + 10 Bar Facing Burpees
Minute 4) 2 Dball over the shoulder (150/100) + 10 Box Jumps (24"/20") 

UPCOMING EVENTS
Saturday, May 12 @ 12 PM - Strongman Clinic #2 with Coach Fafa!
 
Coach Fafa’s leading another free Strongman clinic and it’s going to be awesome! 
What is Strongman? It's the sport of moving weight, in all different forms of equipment, for distance, speed, and load and it’s a ton of fun! 
Sign up on the front desk!

Click below for more info! 

"The Daily Challenge" format is changing. Instead of having different "focuses", the additional programming provided will be called the Daily Accessory. 
Like a great looking outfit, having a matching belt, or necklace and earnings, bowtie or pair of sun glasses, the accessory adds to the overall success of the outfit. The bowtie that compliments the suit is to the accessory that compliments the main workout of the day. Without the main dress, or suit fabric, for those accessories to compliment, the accessories alone wouldn't be all that great.

The daily class workout is where your main energy should be spent. Do those workouts with a class. Get coached. Push yourself in the environment that helps you go outside your comfort zone. The accessory programming is targeted extra training and more practice on lifts and skill work. If you want to spend more time practicing skill movements or olympic lifts, enjoy the guidance the Daily Accessory Work will provide in giving you a track to follow. 

Tuesday, May 8 2018

 Sarah

Sarah

Minute 0-15
Bench Press
5 x 5

Minute 20-30
"Jeremy"
21-15-9 Reps for Time
Overhead Squats (95/65 lbs)
Burpees

Minute 35-40
Accumulate 100 Seated Band Rows

Upcoming Events!

Saturday, May 12 @ 12 PM - Strongman Clinic #2 with Coach Fafa! 
Coach Fafa’s leading another free Strongman clinic and it’s going to be awesome! 
What is Strongman? It's the sport of moving weight, in all different forms of equipment, for distance, speed, and load and it’s a ton of fun! 
Sign up on the front desk!

Click below for more info! 

"The Daily Challenge" format is changing. Instead of having different "focuses", the additional programming provided will be called the Daily Accessory. 
Like a great looking outfit, having a matching belt, or necklace and earnings, bowtie or pair of sun glasses, the accessory adds to the overall success of the outfit. The bowtie that compliments the suit is to the accessory that compliments the main workout of the day. Without the main dress, or suit fabric, for those accessories to compliment, the accessories alone wouldn't be all that great.

The daily class workout is where your main energy should be spent. Do those workouts with a class. Get coached. Push yourself in the environment that helps you go outside your comfort zone. The accessory programming is targeted extra training and more practice on lifts and skill work. If you want to spend more time practicing skill movements or olympic lifts, enjoy the guidance the Daily Accessory Work will provide in giving you a track to follow. 
 

Monday, May 7 2018

 Karen and Dennis

Karen and Dennis

"Daddy Long Legs"
3 Rounds for Time

90 Double Unders
30 Dumbbell Snatches (50/35 lbs)
30 Walking Lunges
 

Upcoming Events!

Saturday, May 12 @ 12 PM - Strongman Clinic #2 with Coach Fafa! 
Coach Fafa’s leading another free Strongman clinic and it’s going to be awesome! 
What is Strongman? It's the sport of moving weight, in all different forms of equipment, for distance, speed, and load and it’s a ton of fun! 
Sign up on the front desk!

Click below for more info! 

"The Daily Challenge" format is changing. Instead of having different "focuses", the additional programming provided will be called the Daily Accessory. 
Like a great looking outfit, having a matching belt, or necklace and earnings, bowtie or pair of sun glasses, the accessory adds to the overall success of the outfit. The bowtie that compliments the suit is to the accessory that compliments the main workout of the day. Without the main dress, or suit fabric, for those accessories to compliment, the accessories alone wouldn't be all that great.

The daily class workout is where your main energy should be spent. Do those workouts with a class. Get coached. Push yourself in the environment that helps you go outside your comfort zone. The accessory programming is targeted extra training and more practice on lifts and skill work. If you want to spend more time practicing skill movements or olympic lifts, enjoy the guidance the Daily Accessory Work will provide in giving you a track to follow. 
 

Friday, May 4 2018

 Jesse and Amy at the first Strongman Clinic. The next one is Saturday, May 12th at 12 PM!

Jesse and Amy at the first Strongman Clinic. The next one is Saturday, May 12th at 12 PM!

Age Group Qualifier Event 4
AMRAP 5
9 Handstand Push-Ups
6 Burpees
3 Snatches (165/110 lbs)

Rest 5 Minutes

AMRAP 5
9 Ring Dips
6 Power Cleans (165/110 lbs)
3 Jerks

Upcoming Events!

Saturday, May 12 @ 12 PM - Strongman Clinic #2 with Coach Fafa! 
Coach Fafa’s leading another Strongman clinic and it’s going to be awesome! 
What is Strongman? It's the sport of moving weight, in all different forms of equipment, for distance, speed, and load and it’s a ton of fun! 

Click below for more info! 

Thursday, May 3 2018

 Sung and Allie

Sung and Allie

Skill
Handstands
Handstand Walking

Age Group Qualifier Event 3
AMRAP 20
50 Wall Balls (20/14 lbs)
100 Double-Unders
50' Handstand Walk
100 Double-Unders
50 Calorie Row
100 Double-Unders
50' Handstand Walk
100 Double-Unders

Upcoming Events!

Saturday, May 12 @ 12 PM - Strongman Clinic #2 with Coach Fafa! 
Coach Fafa’s leading another Strongman clinic and it’s going to be awesome! 
What is Strongman? It's the sport of moving weight, in all different forms of equipment, for distance, speed, and load and it’s a ton of fun! 

Click below for more info! 

Wednesday, May 2 2018

 Steve and Kristin

Steve and Kristin

Age Group Qualifier Event 2
15 Minute Cap
4 Rounds for time
25 Chest to Bar Pull Ups
5 Cleans (245/165 lbs)

Upcoming Events!

Saturday, May 12 @ 12 PM - Strongman Clinic #2 with Coach Fafa! 
Coach Fafa’s leading another Strongman clinic and it’s going to be awesome! 
What is Strongman? It's the sport of moving weight, in all different forms of equipment, for distance, speed, and load and it’s a ton of fun! 

Click below for more info!