Category: Announcement


Week of 7/24

This week is the beginning of our Whole 30 challenge. What do you have to do to get started? Record your current weight. Take a before picture*. Follow the rules! *Take a before picture that shows the parts of yourself…

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Week of 7/17

We are 1 week away from the start of Whole 30!! If you’re ready to clean up your diet and see some real results, get ready! If you haven’t already, ready the rules of the program. Here are the highlights:…

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Programming – Week of 7/10

It happens. Just when you’re really falling into a routine of meal prep, good sleep, and exercise, you have one weekend where you go a little off the rails. And maybe the diet slips a little the next week. Before…

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Nolan McCabe

Visitation for Nolan McCabe will be held on Tuesday from 3-9pm at John L. Ziegenhein & Sons – South County. If you would like to contribute, you can leave money at the gym, which we will collect for flowers and…

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The Superhero 5k

I want to bring your attention to the Superhero Dash on June 24th. This 5k is put on by Unlimited Play, a non-profit that build 100% accessible playgrounds. It is a really great cause, and I would LOVE to see…

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Memorial Day

Tomorrow is Memorial Day, and we will be at the gym from 6-noon. Murph heats will go off about every half hour, and we will have burgers and brats at 11. We definitely want everyone to have fun and get…

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Max Out Week!

Welcome to Max Out Week!! This week, we will test our Back Squat, Clean, Bench Press, OHS, pullup, pushup, ring dip, T2B, Deadlift, Front Squat, Snatch, and Clean and Jerk! Even if you don’t typically keep track of your lifts,…

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Programming – Week of 4/10

This week, I started listening to the Icon Athlete Podcast. If you’re not familiar, Icon Athlete is a program run by Chris Spealler, one of the most widely respected CrossFitters in the business. Chris is a 7 times CrossFit Games…

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Programming – Week of 4/3

I don’t know about you, but I am SO HAPPY to be back to regular training! I wanted to give you all a heads up that we are coming to the end of our current strength cycle. Mark your calendars…

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The CrossFit Games Open Wrap Up

What an amazing Open season!! The dumbbells certainly made things exciting challenging f*&%ing terrible interesting. For some of us, this was our 7th Open. That’s crazy to think about! For others, this was their first year. No matter what, I…

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