The winner is Derek!
Community Events
Watch here for upcoming events!
Watch here for upcoming events!
creatine and protein are back in house!
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***This Friday, pool and darts will be at Clint and Katie's starting at 7:30 p.m. The address is 208 South 35th Street. As you can see in the picture below, we have run through the first cycle of pool and darts hosting. If you would like to host this summer, pick a date and let Clint know, or sign up on the board near the front door. ***We will be closed Monday, May 27, for Memorial Day. ***On Saturday, June 29, if we have a minimum of 10 people signed up, we will host our annual Speed Dating Competition. Registration is $35 and at the front desk. All proceeds will go towards new equipment, so start getting those requests in! This year, the comp will be 4 workouts with a different partner for each workout. You can also help with rep counting rather than competing. 
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 Warm Up
3 Rounds 250M Row 10 Spider Lunges 10 Up-Downs 10 Kettlebell Swing (increase weight each round) 10 Ski Jumper (over KB) Workout Test 21-15-9 Reps for Time Burpees Kettlebell Swing (24/16 kg) Box Jumps (24/20 in) Perform 6 Lunge after each exercise Olympic Hang Power Snatch (mid-thigh) (% of PS) - 60% x 2 x 2, 63% x 2 x 3 Flat-Footed Clean Pull - 80% x 3, 85% x 3 x 2 Pause Split Jerk + Jerk - 70% x (2+1), 75% x (2+1), 75% x (2+1) x 3 Block Clean (knee) + Push Press (% of PP) - 70% x (2+5), 73% x (2+5) x 2 Pause Quarter BS Jump (% of BS) - 25% x 3 x 3 3 sets: Tall Muscle Snatch x 6 Evil Wheel x max 3 sets: FLE DB curl x 15 GHD Hamstring Curl x 15 *Increase BOLD weights if you feel good Stretching 2 min Sit and Reach 2 min Rocking Calf Stretch / each  Warm Up
.5K Assault Bike backward / .5K forward 30 sec Arch Hold 5 Squat Therapy 10 GHD Hip Extension 10 Air Squats Workout 5 Rounds 10 Pistol 200 ft backward sled drag 20 Superman Olympic Power Clean from PP + Push Press (% of CJ) - 30% x (3+1) x 3 Block Clean (knee) & Jerk - 70% x 2(1+1), 75% x 2(1+1), 80% x 2(1+1), 80% x 2(1+1) x 3 Floating Halting Clean DL on Riser (upper thigh/2 sec) - 85% x 3, 90% x 3 x 2 Clean Deadlift - 100% x 5, 105% x 5 x 2 Front Squat (5 sec eccentric) - 62% x 3 x 3 3 sets: 1 Arm Overhead Bulgarian Split Squat x 10/leg Single-Leg Deadlifts with hand switch x 10/leg weighted sit-ups x 12-15 Stretching 2 min figure-4 glute foam roll / each 2 min Foam Roll Low Back 2 min Foam Roll Quad / each   Warm Up
3 Rounds 10 cal Assault Bike 10 V Ups 10 Wall Balls Workout Test Boone 28 Thruster 95 / 65 300 M Run 24 Toes-to-Bar 300 M Run 28 Thruster 95 / 65 300 M Run 24 Toes-to-Bar 300 M Run 28 Thruster 95 / 65 300 M Run 24 Toes-to-Bar 300 M Run Olympic
A2. single-arm DB rows x 12-15 3 sets: B1. KB Z-Presses x 12-15 B2. V Ups x max *Increase BOLD weights if you feel good Stretching 2 min lacrosse-ball tricep mash 2 min lacrosse ball upper back / side 2 min Foam Roll Quad 2 min foam roll hamstrings  Warm Up
3 Rounds 250M Row 5 Deadlift 10 Box Jumps 10 Kettlebell Swing Workout 15 min 5 Tire Flip Jump Through 20 Hammer Swings Olympic tall snatch - bar only - 3 x 3 sets Block Snatch (knee) - 70% x 2, 75% x 2, 80% x 2, 80% x 2 x 3 sets Floating Halting Snatch DL on Riser (upper thigh/2 sec) - 85% x 3, 90% x 3 x 2 sets Pause Back Squat - 75% x 2, 77% x 2 x 3 sets Jerk Recovery - Work to heavy 2 3 sets: weighted plank - 20-30 sec Weighted banded glute bridge x 10 Banded step-up x 20/leg *Increase BOLD weights if you feel good Walk the Line – Week 2 of 12 Stretching 2 min lacrosse ball upper back / side 2 min lacrosse ball calf roll / leg 2 min Foam Roll Low Back 5/19
15 min 5 Tire Flip Jump Through 20 Hammer Swings 5/20 Test Boone 28 Thruster 95 / 65 300 M Run 24 Toes-to-Bar 300 M Run 28 Thruster 95 / 65 300 M Run 24 Toes-to-Bar 300 M Run 28 Thruster 95 / 65 300 M Run 24 Toes-to-Bar 300 M Run 5/21 5 Rounds 10 Pistol 200 ft backward sled drag 20 Arch Ups 5/22 Test Donkey Kong Never done before 5/23 1 Rep Max Snatch Compare to 2/18/20 5/24 3 Rounds 1 min Ring Dips 1 min Evil Wheel 1 min Handstand Pushup 1 min Land Mines Twist 1 min Ladder Linear two feet each (each square = 1 pt) 1 min rest 5/25 Test Jorge Compare to 11/2/20 Warm up 1K Row Workout Double Tabata 16 Rounds 20 sec Row for cal 10 sec rest Oly Rest Day Stretch 2 min Sit and Reach 2 min reach, roll, and lift   Warm up
2K Assault Bike 5 Squat Therapy 10 Air Squats 10 medicine-ball push presses 10 Wall Balls Workout Test Baby Tupac Do 2 Wall Balls @ 20 / 16# in the first minute 4 Wall Balls in the second minute 6 Wall Balls in the third minute Continue until you can not get all of the given reps done in the given minute compare to 4/3/21 Oly Snatch - 70% x 1, 75% x 1, 80% x 1, 83% x 1, 85% x 1 x 5 sets Clean and Jerk (1+1) - 70% x 1, 75% x 1, 80% x 1, 83% x 1, 85% x 1 x 4 sets Back Squat - 70% x 2, 75% x 2, 80% x 2 x 2 Clean Rack Support (10 sec) - Heavy Single Pause Jerk Dip (% of jerk) - 90% x 3 x 3 sets Romanian deadlift - x 5 x 3 sets 3 sets: Jack Knife complex x max single-leg glute bridges weighted x 10/leg Pullups x max Stretch 2 min quad stretch / each 2 min hamstring stretch / each Hey Everyone,
Casey has dropped off tickets for the 2024 Firefighter raffle. The tickets are only $25, and the number of tickets is limited to 3,000. More details are posted at the gym. Talk to one of the trainers to get tickets! -C-  Warm up
5 Cal Assault Bike 10 Pushups 5 cal Assault Bike 10 lateral banded monster 10 Banded Push up 5 cal Assault Bike 5 Bench Press @ 55% Workout Until you reach 120 / 90 cal 30 sec Assault Bike 10 Bench Press @ 55% (if you are not making at least 10 / 7 cal on the bike, consider knocking down the Bench press reps to maintain the weight) Oly Rest Day Stretch 2 min Banded Pec Stretch 2 min banded tricep stretch |
