Workout Friday November 21st, 2014

November 21, 2014 in Workout of the Day by Tom Colvin

“Don’t join an easy crowd; you won’t grow. Go where the expectations and the demands to perform are high.” – Jim Rohn



1 Deadlift + 2 Power Clean + 1 Jerk


Podcast-> Coming Back After Injury 


Workout Thursday November 20th, 2014

November 20, 2014 in Workout of the Day by Tom Colvin

“Danger – if you meet it promptly and without flinching – you will reduce the danger by half.  Never run away from anything.  Never.”  - Winston Churchill


A1.  Press 4 Sets X 2 Reps; Rest 1 Min

A2.  Rope Climbs X 1 Ascent; Rest 2 Min- We gotta get more cow bell and learn a proper dismount

B.  Partner Work – Don’t pick your significant other – all this will do is cause a fight because one doesn’t think the other is doing their fair share – besides you get to partner up with your significant other all the time, pick someone else

5 Rounds of

KB Front Rack Hold – Pick a challenging weight and skrong partner

200m Run

If you unrack the KB and they become farmers carry’s or if they hit the floor, you and your partner win 10 burpees – yay

Video-> More Cow Bell – Never gets old




Workout Wednesday November 19th, 2014

November 19, 2014 in Workout of the Day by Tom Colvin

“You have enemies?  Good.  That means you’ve stood up for something, sometime in your life.” – Winston Churchill


Recovery Workout – If you’re sore cruise on in – you’ll feel better

Article-> 8 Athlete Types



by ali

Workout Tuesday November 18th, 2014

November 18, 2014 in Workout of the Day by ali

 “Little by little, a little becomes a lot” -Tanzanian Proverb

A. Back Squat Wave Load 5, 4, 3 X 3 Sets; Rest 3 Min.

B. 3 Rounds of

10 Slam ball

20 DU’s

400m Run

Rest 2 Min

Podcast-> Progress

Workout Monday November 17th, 2014

November 17, 2014 in Workout of the Day by Tom Colvin

“Strength does not come from physical capacity.  It comes from an indomitable will.”  - Mahatma Gandhi


A.  Single Arm Pull Up Hold 3 Sets X 3 Seconds; Rest 2 Min

B.  Ring Dip With Turn Out 3 Sets X 3 Reps; Rest 2 Min

C.  Wall Walk 3 Sets X 3 Reps; Rest 2 Min


Congrats to Leah and KaManda!   Katy and Amanda completed the 4 Summits Challenge, covering 17 miles and 3,787 ft of elevation gain.  Leah completed the 7 Summits Challenge that covered 26 miles and 6,000 ft of elevation.  Nice job ladies!





Workout Friday November 14th, 2014

November 14, 2014 in Workout of the Day by Tom Colvin

“Nothing is so fatiguing as the eternal hanging on of an uncompleted task.” - William James


Map Session

8  mins At 85%

200m Row

5 No push up burpee box jump over – yeah all of dat

10 KB swings

Rest 5 mins


8 mins @ 85%

200m Run

1 TGU each arm

Rest 5 mins


4 mins @ 90-95%

5 Push Press

15 DU’s

10 Sit Ups


Article-> Cat Hiking…Dogs seem to be getting all the love at the gym.  I hear people talking about taking their dogs to the dog park but nobody talks about the cats.  Maybe this will motivate people to get their cats outdoors a little more.




Jesse and Reymundo working on their skrenf but Matty’s damn unruly twin calico cats wont leave them alone.


Workout Thursday November 13th, 2014

November 13, 2014 in Workout of the Day by Tom Colvin

“The habit of always putting off an experience until you can afford it, or until the time is right, or until you know how to do it is one of the greatest burglars of joy. Be deliberate, but once you’ve made up your mind–jump in.” - Charles R. Swindoll


Recovery’ish Type of Workout

Article-> EMOM’s Rule



1 half of Kamanda wurking!!