Blog Week of 8-31-2026

Quote of the Week 8-31-2026

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“Winter does not ask if you stacked wood. Death does not ask if you started”

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NEWS

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Welcome back friends!  This Wednesday, Sept 2nd at 4pm we are hosting our END OF SUMMER BBQ. Please sign up today. Potluck style plus I will be providing tons of bbq goodies. We will still hold a 5:30am and 9am but afternoon classes are canceled so you have no excuses!  Bring friends and family. 

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PROGRAMMING

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New week, new month, new cycle. We are locking in folks, winter arc starts here. Oly cycle- it’s all about speed under the bar and technique. Just as a heads up…I am going HAM until January, hope you’re with me. 

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LET’S GET AFTER IT!

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Monday

Strength 

Wide Grip Bench Press

3-3-3-3-3

Metcon

3 Rounds 

400m Run

12 Push-ups

6 HSPU

3 C&J (Heavy) 

Tuesday

Strength

Pendlay Row

3-3-3-3-3

Metcon

1-2-3-4-5-6-7-8-9-10

Pull-ups

Sit-ups x2

KBS

Wednesday 

Strength

Squat Snatch

3-3-3-3-3

Metcon

AMRAP 15

1 Squat Snatch (95#/65#)

2 OHS

3 Snatch Grip Deadlift

4 Burpees Over Bar

5 T2B

1 Rope Climb

Thursday

Strength

Split Jerk

3-3-3-3-3

Metcon

21-15-9

HSPU

Box Jumps

9-7-5

Shoulder to Overhead (95#/65#)

Friday

Strength

Squat Clean

3-3-3-3-3

Metcon

4 Rounds

40 Doubles

10 Devils Press (35#/20#)

8 DB Clusters

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