Hi All!

Thank you for coming to the party. It was a pleasure to see all of your beautiful faces outside of gym clothes. Hope you had fun, enjoyed the food, booze, Matt’s playlist and just chatting it up with your fellow community members.
As your coaches, it was pleasure hosting you for the evening. Congratulations again to all our award winners. Already looking forward to next year.
On another note, this Thursday’s 7:30pm class is going to be a breath class presented by PJ Nestler for his mother’s charity, Set Her Free. There is a link below that will take you to the website for more information as well as making a donation. 
If you have any questions, please feel free to reach out to your coach!  



Tuesday – Practice 

A) Gymnastics Pulling/Pressing Movement Competency

B) Bar Muscle Up Drills

C) FQT (Movement+Work Capacity – 8 Minute Cap):
Bar Muscle Up
SLLS Combo (Squat + Lunge + Lunge + Squat)

Wednesday – Competition

Nancy’s Drunk Uncle
A) Mov-Cap: Overhead Shoulder Test – Mobilize – Re-Test

B) Work-Cap: FT
400m Run
15 OHS (95/65)
200m Run
400m Run
15 OHS
200m Run
400m Run
15 OHS
10 Burpees “Over The Bar”

Friendly Reminders

Hi guys! Hope you all had a nice, long, family/friend filled Thanksgiving break! I know I did.

Just wanted to send a couple reminders your way of a few things going on over the next few weeks.

Holiday Party
Date: December 8th
Time: 7pm
Location: Gym
Tacos, dancing, free drinks and a photo booth!!

Holiday Schedule
December 17th through the end of the year, we will be be having a limited class schedule.

Specific dates and times to be announced soon.

There only 36 DAYS LEFT in 2018. That’s 36 days left for you to accomplish any and all last minute goals, that you set for yourself this year. 36 days to try something new. 36 days to do something nice for someone. 36 days to read a new book. But most importantly, 36 days to decide what you want out of 2019. Talk to your coach. We’re here to help you along your journey. 

It’s a new week. Fresh start. Get after it. 

Tuesday – Practice 

A) Movement Capacity: Thruster Find Heavy 3

Thruster = Front squat + OH Press

B) 8 Rounds For Time: (8 MIN CAP)
5 Thrusters (135/95)
50 DU

Wednesday – Practice

A) Dry Land Swimming
4 Rounds for the Experience:
12/8 cals AB @ 90-95% RPE
3 Breaths
Max distance Farmer’s Carry on breath hold / exhale
Rest coach’s interval
*3 Rounds breath hold as you want,
*1 Round breath hold on exhale

B) Work Capacity 8 RFT:
Row cals (20/16)
10 Burpees to Target
Rest 2 minutes b/t rounds


Hi All-
This Saturday, November 17th is my birthday! 

Like most people, when my birthday approaches I tend to reflect on all the things that have happened in the last year. As well as come up with some ideas of things I would like to do and/or achieve in this coming year. Some of those may be personal, professional or from an athletic standpoint. All different, but all attainable.

With that being said, I challenge you all, to join me on this quest. Below you will find a few ideas that I have for you. Not only will they help you inside the gym, but I truly believe you will see a change over all.

1. Take a cold shower. Whether you finish off with just 30 seconds at the end or take an entire shower cold, it does make a difference. You’ll see changes in skin, hair, recovery and overall tolerance to weather changes.

2. Go Reusable: Invest in a portable coffee mug, buy reusable straws and bags. Whatever you can think of to help eliminate plastic usage.

3. Eat the Rainbow: For one week, try and have at least 3 different colors in every meal…or keep it simple, eat vegetables every meal!

4. Limit phone usage: Get outside, read a book and relax away from the screen. Get yourself into a parasympathetic state. 

5. Step outside your comfort zone at the gym: If you typically only show up on the endurance based days or tend to go lighter on a workout just to finish, this is for you. Try and add that extra 5 pounds that you never do. Show up on a practice day, to work on your weaker movements. MOVEMENT CAPACITY AND WORK CAPACITY = A BAD ASS MF!! If you’re unsure what I just said, stay tuned. 

6. Read one new book before the end of the year! 7 weeks left (that’s plenty of time).

7. Get to know one new person at the gym! 
Yes, I know we all tend to go to the same class times. But if you see someone you don’t know, say hi. Welcome them. If you go on the weekend, try and partner up with someone you haven’t worked out with before. This is a very easy way to get to know the community.

8. Self Care: There are 24 hours in a day. There is no reason, one of those hours can’t be all about you…or spread it out throughout the day. Stay ahead of those aches and pains. I like to refer to this as maintenance. You’ll never get away from your body. Listen to it. Be proactive. I wish I could say that all you need from a self care or maintenance standpoint is for you to come to class, that’s just not true. YOU GOTTA START DOING THIS S**T ON YOUR OWN!! #healthyhabits 

9. Set your alarm 15-20 minutes earlier than you normally do. Take this time to read, breathe, stretch. Anything that helps your day start off smoother and slower.

10. Be Kind! We could use a lot of more that in our would.

Retest Week


A) Bench Press
Find a 3-rep max (20 minutes)

B) Sumo Deadlift
Find a 1-rep max (20 minutes)


For time:
Run 1 Mile
50 DB Alt. Box Step-ups (50/35) (24/20)
Run 1 Mile



November 3rd: PR’S and a BONDSY-Q 

Suggested Donation: $20 
– $10 for the Bondsy-Q 
– $10 for Westside Food Bank 

*You can do 1 workout or you can do as many as you’d like. Have fun with it! If you have ANY QUESTIONS, ask a coach!*

Workout 1 & 2:
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
For time:
150 Wallball shots, 20/14 pound ball



8:00am – 8:15am – Warm Up

8:30am – 8:45am – Heat 1 

8:45am – 9:00am – Heat 2


Workout 3 & 4: 
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

“The Lauren” 
For time:(35 minute cap)
Row 2,000m
Run 1 mile
Row 1,000m
Run 800m
Row 500m
Run 400m
Row 250m
Run 200m 



9:00am – 9:15am – Warm Up

9:20am – 9:40am – ONLY 1 HEAT!!


Workout 5: 
2K Row


9:40am – 10am


Workout 6 & 7: CHOOSE 1 or DO BOTH! It’s up to you! HAVE FUN!!
1RM Turkish Get Up/1RM Clean

10:00am – 10:15am – Warm Up

10:15am – 10:30am – 1RM TGU

10:30am – 10:45am – 1RM CLEAN




…And remember, today’s MONDAY! Get out there and win it!! 


Tuesday – Practice 

A) 10 Rounds
:30:30 Row cals
Score = Total Calories

B) Reflect

C) Sumo DL (20 Minutes)
PEAK: 3 x 1 @ 95%
BASE: 5×3 (by feel)

D) Superset w/Arnold Presses 5×10

Wednesday – Competition 

“CF Games Open 17.1”
For time:(20-minute time cap)
10 Dumbbell Snatches (50/35)
15 Burpee Box Jump Overs (24/20)
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs 

*If you got time capped, add the number of reps you failed to complete to your time in seconds. E.g. If you got 210/225 reps (didn’t finish the last 15 Box Jumps) your time would be 20:15.*

How to Get Stronger By Improving Your Post-Workout Recovery



Check out this article that dives a little deeper into understanding the importance of recovery and how you can go about doing this yourself. 

“Probably because they don’t know better. Fitness culture, in the United States particularly, puts a premium on thrashing yourself day in and day out. We like the satisfying pain of training our brains out. It’s a modern-day hair shirt. In contrast, recovering seems like boring, wimpy, unimportant stuff (not to mention it doesn’t show well on social media!).”

“You don’t get stronger when you train. You get stronger when you recover. So take the time you spend in bed and at the table just as seriously as the time you spend in the gym!”


Tuesday – Practice

A) Tempo Partner QAMRAP 12
P1: 5 Push Ups (3-2-1) 5 KB Front Squat (3-2-1)
P2: Row (Gear 4)
Partners Switch after P1 finished reps

PEAK: 3 x 5 @ 85%
BASE: 5×5 (by feel)

Wednesday – Competition 

“The Riv-Ram”
6 Power Cleans (135/95)
9 Pull Ups
300m Run
9 Power Cleans (135/95)
12 Pull Ups
300m Run
12 Power Cleans (135/95)
15 Pull Ups
300m Run
(add 3 reps to every every movement every round …)

No, food is NOT fuel. And, thankfully, you’re not a Ferrari.

Looking for some great information on nutrition? Check out this article from Precision Nutrition. It gives you insight on macronutrients vs. micronutrients and how micronutrients are just as valuable to your diet!


Tuesday – Practice

A) Bench
PEAK: 4×4 @ 85%
BASE: 5×4 (by feel)

B) “Half n Half Cindy”
5 Pull Ups
10 Push Ups
8 Air Squats
7 DB Front Squats (40/25)

Wednesday – Practice

A) 4 Rounds of 40:20
Minute 1: 90/90 Split Squat Lunge
Minute 2: Inverted Row
Minute 3: Pike Push Ups

B) Reflect

C) Sumo Deadlift
PEAK: 4 x 1 @ 90%
BASE: 5×3 (by feel)

Meal Prep Monday: Rule of 2’s

We all know that life can get a bit busy. Whether you’re balancing work, family, kids or various schedules. You sometimes just don’t have an extra day or even a few extra hours to get your meal prep done.

So here is helpful tip that I found, that has become a lifesaver. Alex Maclin, formerly of “Barbell Shrugged” shared this tip on Instagram awhile back. It’s my family’s go to on busy weeks, or when we just don’t feel like spending extra time in the kitchen.  

It takes almost no time at all. Covers all your macronutrients. Limits any and all excuses. And most importantly, it follows my food motto: K.I.S.S. (Keep It Simple Stupid)

The Rule Of Two:
2 Proteins
2 Carbohydrates 
2 Vegetables

Cook two of each and mix and match all week long. I typically like to make an extra vegetable or two, as you can never get enough veggies. Plus, it adds extra volume to your meals, keeping you fuller for longer. 

I would recommend finding condiments you like and adding those as the week goes on to spice your meal up. Also, being sure to add in fresh ingredients (tomatoes, peppers, mushrooms,nuts) to freshen it up and to cover your micronutrients as well. 

Yes, it can be boring. However, if it allows me a few extra hours to enjoy my weekend, all while making sure I’m eating healthy throughout the week; I’ll take! Your body and your pockets will be very thankful! 

Try it out and let me know if it makes any difference for you too.

TUESDAY – Competition

3 Power Cleans (185/135)
30 Double Unders
300m Run

B) Reflect

WEDNESDAY – Practice

A) For Time: 100/80 Cal Row (Gear 3)

B) Sumo Deadlift
PEAK: 5 x 3 @ 80%
BASE: 5×4 (by feel)

C) Press 5×3 (70-80%)

Hope everyone had an amazing Labor Day Weekend! 



A) Sumo Deadlift
BASE: 5×3 (by feel)
PEAK: 5 x 1 @ 80%

B) For Time: (12 Minute Cap)
Round 1 (Gear 3)
20 DB Front Squats
20 DB “Training”Push Ups
20 Calorie Row
Round 2 (Gear 4)
15 DB Front Squats
15 DB “Training” Push Ups
30 Calorie Row
Round 3 (Gear 5)
10 DB Front Squats
10 DB “Training” Push Ups
40 Calorie Row


A) Shoulder CARs (Controlled articular rotations, aka shoulder circles!)

B) EMOM 10

ODD: 45 sec active bottom of squat hold
EVEN: 10 sec (top/bottom) pull-up hold, 20 sec blocked kipping/swings
Peak: Top/Kipping pull-up
Base: Bottom/kipping swing

C) Snatch Balance 4×3 by feel (not more than 70% of 1RM SN)

D) Segmented Snatch Pull 4×3 by feel (not more than 90% of 1RM SN)


Tuesday – Practice

A) Sumo Deadlift
Base: 5×5 (by feel)
Peak: 5×5 @ 70%

9 Bar Muscle-ups
20 DB Walking Lunges (50/35)
7 Bar Muscle-ups
20 DB Front Rack Walking Lunges (50/35)
5 Bar Muscle-ups
20 DB OH Walking Lunges (50/35)

C) Reflection

Wednesday – Competition

10 Rounds:
2 min to complete: (not including the rest)
250m Row
10 Burpees to a Target
-60 Second Rest-

You Asked. I answered! 

I’ve been asked by several people what I eat in a typical day, so thought I would put it down here for you. 

(Please note that these meals are based off my weight and calories burned. Do not attempt ;)) 

Options 1
4-6 eggs with banana and cinnamon 

Option 2
Eggs with spinach, kale, pepper and onions. 
(I add in extra eggs when I know I’m going a longer period of time without eating)

*Jasmine Rice
Turkey Meat
Brussel Sprouts 

*Jasmine Rice or Sweet Potato
Grilled Chicken

Workout Shake:
Chocolate Whey protein and Dextrose (for workout carbs)

*Pesto Pasta
Broccoli and  Zucchini
Turkey Meat or Chicken 

Option 1:
Spinach, Kale, frozen mixed berries, banana,
peanut butter, Chia seeds and Turmeric.

Option 2:
Vanilla Casein, banana and peanut butter

My quick “eating out” go to meal when prepped food isn’t an option:

Chipotle Bowl
Double white rice, double chicken, fajitas, and salsa.
(Add in sour cream, cheese and guacamole on the “I need extra calories” days.) 

Now don’t get me wrong; Im not afraid to “treat myself”. I love cookies, red velvet cupcakes, Funfetti cake and cookies and cream ice cream (to be specific).  However, I know that after eating that cookie or having that beer, I’ll be okay because most days, I eat pretty clean. Find balance, my friends 🙂



For Time:
10 Alt DB snatch (55/40)
100 Double Unders
20 Alt DB snatch
75 DU
30 Alt DB snatch
50 DU
40 Alt DB snatch
25 DU
(15-minute cap)


With a Partner:
Row for Max Distance in 30 minutes