Thursday – 140814

Brad Vansickle

Brad Vansickle

Lots of you probably recognize Brad as the quiet bearded guy who squats in the corner of the pullup rig 4x/week. What you may not realize is that over the course of the last two years, Brad has dropped over 40lbs off his body while adding about 100lbs to each his squat and his deadlift. Sometimes, I forget how far our athletes come over time.

What you also may not realize is that Brad – and his most wonderful wife, Liz – are a big part of the heart and soul of the gym. They have been there since Day 1. Actually, they were my first phone call just 10 hours before our grand opening when Neil and I needed to move 40,000lbs of body-builders’ equipment out of our space. It was 10:30 at night when I asked for help.

Brad unhesitatingly responded: “On our way. Do we need beer?”

Brad, keep up the strong work. From my family and the 314 family to yours: we love you guys.


5 Minute Spealler Warmup
Shuttle Run
1 Round CF Warmup
Shuttle Run
Double Under/Row/Mobility


Lacrosse Ball Scaps
Smash Traps
Band on Bar Stretch

Workout of the Day

For Time:

500m Row


5 Rounds

10 Hollow Rocks
10 Box Jumps* (30/24)


400m Run

N.B. – Today’s box jumps will be no-handed box jumps, unlike the photo above. 


1,000m Row

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