Blog

  By Alvie Hafen The world can be a dark and dreary place. Everyday in the media we see the worst of human society. There are crimes of hate, school shootings, and acts of terror. Why? Why do humans do these terrible things to each other? Even in schools kids tease and bully each other to the point of tears and blood. At work and the gym people gossip and spread rumors. We make fun of the less fortunate or the obese. The world does not need any of this. We are in this life together. We are all human.   It does not matter your color, your religion, or your sexual preference. It doesn’t matter whether you are rich, or poor, or handicapped. Who cares if a man loves a man? Who cares if they believe in a different god? So what if his skin is darker than yours?...Read more

GROUP CLASS WORKOUT   Warm Up: 5 Min AMRAP 10 Russian KBS, 10 OHS PVC, 30 sec plank Finish with 20 PVC PT, 15 GM   Skills: HSPU, Double Unders, Pistols, T2B 16 minutes   Metcon:   Welded 11 Minute AMRAP 3,6,9,12… Burpees DL 95/65 Push Press 95/65 Rest 2 Minutes 3 Minutes Max Pullups/Rope Climbs   Welded Lean For Time: 10-9-8-7-6-5-4-3-2-1 Med Ball Slams 20/16 Kb Swings 53/35 Med Ball Thrusters 20/16 Adv: 30/20   Mobility Of The Day: Suprapatella Smash and Floss (pg.327) Improves: Knee Pain, Knee Mechanics and Function     OLYMPIC LIFTING  8 to 9am     MASTERS CLASS (AGES 40+) 8:30 to 10am With Coach ArthurRead more

By: Derek Wellock Follow Derek’s blog page by clicking HERE Every single day we are faced with challenges or opportunities.  All depends on the perspective you are looking at the obstacle.  Every single challenge in your life is an opportunity to improve, to test yourself and grow.  Every failure is an opportunity to learn and grow.  So, when you decide to look at all challenges, failures and obstacles as opportunities for success and face them head on you are stepping out on faith.  And the strength of your faith is only as strong as you are willing to test it. Fear and stagnation is the death many people.  Fear of failure, so one decides to stay in the comfortable situation also known as stagnation.  Staying in the comfortable situation when the good Lord is opening doors for you is the most tragic failure of them all.  When that door opens...Read more

GROUP CLASS WORKOUT   Warm Up: 3 Rounds: 15 v-ups, 12 OH Plate Lunges, 9 burpees 20 scorpions, 15 PVC PT, GM   Strength: 12 Minute EMOM 3 Moderate/Heavy Power Cleans   Metcon:   Welded  20 Minute EMOM 1. 3 DL+ 3 FS + 3PP 135/95 2. 11/8 Cal Bike   Welded Lean 20 Min AMRAP 10 Cal Machine 10 Pushups 10 KB Swings 53/36 10 Thrusters 45/35 10 V-Ups   Mobility Of The Day: Suprapatella Smash & Floss (pg.327) Improves: Knee Pain!!     YOGA SCHEDULE Strengthen & Lengthen  6 to 7am 12 to 12:45pm 4:30 to 5:30pm Rest & Restore 5:30 to 6:30pmRead more

By: Jacob Wellock Anytime we walk into the gym we can choose to have a good attitude or a bad attitude. The decision is yours. Between you and me, I think we both know which one will yield better results. An example of having a positive attitude is that when I was writing this, I had finished the blog and was clicking save. Suddenly, Word decided to “quit unexpectedly” right when I hit the save button and nothing got saved. So here I am rewriting this blog. Now I had two options when that happened. Yell profanities, throw my computer, stop writing the blog, then call up my friend Mr. Gates and chew his ass about this OR…… Yell profanity in my head, take a step back (more like roll in my chair) take a big breath, complain for one second, boom…write a better blog.   I chose to be...Read more