Thursday June 9, 2016

Posted on Jun 8, 2016 | 0 comments

On Saturday (June 11th) I am going to be doing a run/burpee WOD  at 7:30 at the Lodi High track.  Anyone is welcome. This is not a class, but I am throwing this out there hoping I will not have to do it alone!   – Jamie

There will still be the regular 9am Saturday class.


Bench Press




16 Min AMRAP

5 Strict Handstand Push Ups

10 KettleBell Swings 70#/53#

15 Box Jumps 24″/20″

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Wednesday June 8, 2016

Posted on Jun 7, 2016 | 0 comments

Welcome to Wednesday everyone. Just like that, another week is half way through. Hopefully everyone isn’t feeling to beat up and will make it in today to work on their front squat.

On days when we have strength elements that call for a single “max” rep I encourage everyone to truly challenge themselves and find that DAILY max. Whether that translates into a new 300 lb PR(personal record) or finally putting some 10′s on the trainer bar, it is accomplishing the same goal. Now with that being said, everyday brings different aches, pains, stresses, and other outside the gym influences so putting heavy weight on the bar is the last thing you want to do. That is totally fine!! That is why it is called a DAILY max. Listen to your body and if it feels good and the right song is on….. Go for it and push your limits(in a responsible manner of course). On the flip side, if just the bar feels like the weight of world crashing down on you then dig deep and move that bar with flawless technique. Move with a purpose and with intent and you will still make improvements towards your overall fitness.  

After those legs are nice and warm all you have left is 150 wall balls. Now that may seem like a daunting task but come into it with a strategy or plan on how many reps you will shot for before dropping and doing your burpees. While that may seem like a punishment, try looking at it as a built in rest period. Don’t be in a hurry to pick that ball up once you’ve finished the burpees. Let yourself recover a few seconds then continue to chip away at those pesky wall balls. In my opinion the more you break up the wall balls the fitter and better you are going to be after this workout due to accumulation of burpees…looking at it like that will change your approach to todays workout and make it less daunting or stressful. This should be FUN after all…RIGHT!?!??! haha

Now come in and HAVE SOME FUN -T_


Front Squat



For Time


150 Wall Balls 20#/14# to 10′ target

**5 Burpees every time you break**

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Tuesday June 7, 2016

Posted on Jun 6, 2016 | 0 comments

3 Rounds Not for Time

Turkish Get Up x 4 reps

DB Bench Press x 10 reps

DB Walking Lunge x 10 steps each leg



4 Rounds

50 Double Unders

20 Power Snatch 95#/65#

20 V-Ups

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Monday June 6, 2016

Posted on Jun 5, 2016 | 0 comments

In Gym News: Mobility Monday will resume this evening (June 6th) at 6pm!


We hope everyone had a great weekend and found a way to beat the heat. With the temperatures reaching those high 90′s and closing in on the 100′s it VERY important we stay on top of our water intake. We have touched on it in a previous post, but it is important you are getting at least 60 to 75oz of water a day.

We’ve have been spending a decent amount of time working on the snatch over the past few weeks, so everyone should be pumped to switch it up and focus more on the clean. While both are incredibly   challenging to master, most people find the clean a little more “forgiving” or less frustrating to work on. We hope you all join us tomorrow so we can make some progress.

See you tomorrow!!


In 20 Min find a heavy complex

3 Position Clean

High Hang (Position 1) Clean + Knee (Position 2) + Floor



For Time

30 Cal Row

20 Chest to Bar Pull Ups

10 Clean & Jerks 135#/95#

**This is only 1 round.  Should  be an all out sprint…like Fran**


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Friday June 3, 2016

Posted on Jun 2, 2016 | 0 comments


3 Rounds For Time

800m Run

40 Kettlebell Swings 70#/53#


Post WOD:

L-Sit Hold

- Accumulate 2 Min

Handstand Hold

- Accumulate 2 Min

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Thursday June 2, 2016

Posted on Jun 1, 2016 | 0 comments


Power Clean





3 Power Cleans 185#/125#

30 Double Unders

*Weight for the power cleans should be moderate.  You don’t have to do them touch and go but you should be able to.*


Post WOD Party:

Come in and find out!

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Wednesday June 1, 2016

Posted on May 31, 2016 | 0 comments

In Gym News: Thanks again to the Cataldo family for hosting our post Murph B.B.Q. Also thank you to everyone who has stepped up and brought meals to Ian and Ellen. Their due date is fast approaching so now more than every they REALLY appreciate the generosity. 

-I.G.N-Mike who does the hydrostatic body fat test is scheduled to come in a few weeks. That signup sheet is also on the desk. It is only $50 for a 1st time test and $30ish for a retest. It provides VERY accurate data that would be helpful for anyone looking to track their progress.   

Much respect to all of you who came in today after taking on “MURPH”. Regardless if you wore a weighted vest, did it with just body weight, or scaled down the workload that is a very challenging workout that attacks all of the prime movers in functional fitness. We had running(metabolic), pullups (vertical pulling), pushups (horizontal pushing), and air squats (quads). Many of you mentioned the word “sore” and “beat up” today and rightfully so. While our bodies can handle an incredible amount of abuse, eventually ALL of us need a little RECOVERY.

According to Merriam Webster recovery is:

1.“the act or process of becoming healthy after an illness or injury: the act or process of recovering

2.the act or process of returning to a normal state after a period of difficulty

3.the return of something that has been lost, stolen, etc.”

It’s that 2nd iteration that seems most fitting in this instance, wouldn’t you agree?? Monday was definitely a difficult workout that pushed many of you outside your comfort zone. Luckily though because your “normal” is our daily workouts you were at least able to complete the challenge. Now that the “difficult” period is over, I just want to remind or make sure all you return back to your normalcy. Skipping 1 or 2 days due to being overall sore is one thing. Letting those 1 or 2 days turn into 1 or 2 weeks is going to put you closer to the 3rd explaining of recovery. We don’t want you to lose all that fitness you’ve worked so hard to gain. That goes for any tough week or workout actually. So take a few ibuprofen, turn that shower into a epsilon salt bath, have that “honey” give you a quick massage, get to gym a little early to use those foam rollers, lax balls and stretch out and lets RECOVER together and get back to the daily grind.

Have fun



20 Rep Back Squat

-Add weight from last time



EMOM 18 Min

Min 1: 8 Ring Dips

Min 2: 12 Box Jump Overs 24″/20″

Min 3: 16 Alt. DB Lunge Steps 40#/25# (8/leg)

*For those of you proficient on the rings…do MU into the dips

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