Well we finally made it.  The first full week of 2021 is upon us.  We hope you all had a great time off and were able to relax and recharge a bit with family and friends.  As we settle back into the groove let's start the year off with some baseline testing!  Yupp!  That's right.  This week is baseline testing once again!  Make sure to come it into the gym every day this week so you have some good performance markers to compare to later in the year. Speaking of comparing to past data below is our year in review. 

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Thank you to everyone who came out to the Christmas workout!  Also thank you to everyone who brought in a friend or family member.  We hope they had a blast.  We had a ton of fun and it was great to see everyone supporting each other and grinding through that workout.  There were a lot of smiling faces in the crowd despite the slugfest of a workout.  ? There was SO MUCH positive energy in the gym that day!!!  What a great feeling!  We can sense more normal days ahead as we usher in 2021! ? We'd like to send a

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Last full week of the year!  The end of 2020 is near all!  We have a lot of schedule changes so please keep your eye on the below announcements and the class schedule in Wodify.  If a class shows up, we are open.  If not... take a much-deserved day of rest!  We can't wait to see you all for the holiday workout.  Please remember to invite your friends and families, as always this is a free event! See you at the whiteboard CFD!!! Announcements: Christmas / New Year Holiday Schedule Christmas Week: 12/21Tuesday 12/22 - Normal Class ScheduleWednesday 12/23 - 6:15pm Class CanceledThursday

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It's 2RM week and we're gonna hit it hard.  We have PLENTY of work coming at you all this week!  Make sure your rest, nutrition, and recovery are on point this week.  You're sure to need it! ?Make sure to review the upcoming holiday schedule at the bottom of this post.  Please, please, please reserve your spot for the holiday workouts early.  This will help us greatly to plan.  Thanks for your understanding. Since it's 2RM week, a week where we push the limits and try to reach out ultimate strength potential at the time.  Also, since we've just introduced

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We begin and end the week with a run in the workout this week!  Please make sure to dress appropriately.  Let's try to get outdoors if able.  The weather is still looking favorable for running outside but we of course will have an option to stay indoors if you'd like.  Running is so good for us!  Even if it's not as fun as cycling a heavy barbell.  ? Our goal is to get as much running in as we can despite the winter weather that is inevitably coming.  Let's have fun with the challenge this week! On top of the

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Hope you all had a restful Thanksgiving week.  That "Tryptophan" workout was no joke!  Had me feeling it for a few days afterwards.  Hopefully for those of you who brought friends or family they were not walking too funny the next day.  Thank you for everyone who was able to join us.  It was great to get everyone together and sweat it out! With all the extra running around and stress of the holiday season, this is one of the hardest times of the year to stick to your commitments.  Make sure to take the much-needed time for yourself and

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For all who went hunting this past weekend we hope you had a successful, safe, and memorable time.  Hopefully the deer was a little easier to drag this year. ?For those who were able to participate in Lift the Weight off Kids... Thank you!!!  The cause is truly a great one and your support is needed.  Hopefully you were able to hit some PR's! This week is going to be difficult as we get all of our strength lifts in early so we can stay on track with our strength cycle and then enjoy the time off for Thanksgiving.  Hopefully

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As we start this strength cycle off please make sure to keep your eye on the lifts of the week.  You will be able to get the most benefit by hitting the days every week where we are performing the major lifts.  I look forward to seeing everyone's progress this time.  I can already hear the PR bell ringing!Other than that, there is not much going on this week.  We will be having our holiday challenge like we have done in the years past so keep your eyes out for more information.  Let's make sure to get enough sleep and recovery to

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? NOVEMBER 2020 ? Going into November, we hit the rewind button from a couple months back and will finish this year out in a STRONG (see what we did there) way...Wendler-esque strength cycle #2! Now that we all have gone through that entire first cycle, after many athletes had been without strength training for quite some time, we feel like we’ve got our feet underneath us again in the terms of strength training. We will be testing, completing the cycle, de-loading and re-testing our 2RM in all three lifts again; Back Squat, Strict Press, Deadlift. Utilizing those turkey gains as we

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Down below I've copied in an article that I ran across written by MDV.  He is the Chief Fitness Officer for NC Fit and in my opinion an all-around cool guy.  In his words he is "All about coaching, hustle, black coffee, and American Traditional tattoos."  This article talks to something I have discussed with several of our members on more than one occasion.  We should be training more and competing less...  "Sometimes I think to myself...how did we get HERE? Not in the greater existential sense of “how did we get here” but more so how did the collective

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