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May 9, 2024

FRIDAY 05/10/2024

This week, let's all take a moment to remember the importance of proper nutrition, consistency, and focusing on technique. Fueling our bodies with the right nutrients will give us the energy we need to push through these tough workouts. Consistency is key in our training, showing up day after day is what will ultimately lead to progress and results. And let's not forget about the importance of perfecting our movements and techniques - it's not about how much weight we can lift, but how well we can move it. Let's all strive to be the best version of ourselves this week, both inside and outside of the gym. Let's crush our goals and push our limits - LET’S GO!

New T-Shirts have arrived! Pre-orders are waiting for you in the lobby. There are more available for purchase at the gym.

Up Coming Gym Events

Open Gym Times this Week - Saturday 8am-noon | Sunday 1-3pm

CFATP Yoga | 5/22

Memorial Day Murph | 5/27

Whiteboard of the Day

Today’s workout is a barbell sprint workout similar to the hero workout DT.
Hang onto the barbell and move through each set with as few breaks as possible.
Choose a moderate to slightly heavier load that allows you to complete unbroken deadlift sets every round. You may have to break the hang power cleans and front squats one or two times, but plan to minimize rest and get right back on the barbell.
Advanced athletes should try to keep every set unbroken. Beginner athletes should strategize rests, breaking the deadlifts with one rep remaining to move from that last deadlift rep right into the hang power cleans. Then, consider breaking with one hang power clean remaining to go right from the final hang power clean into the front squats.
Following the workout, we will spend time working through good mornings as accessory work for the day. Plan on accumulating 50 reps with a light load that allows at least 10 reps unbroken; some of you might perform these unloaded.

Workout of the Day


For time:
Deadlifts (125/185 lb)
Hang power cleans
Front squats


50 good mornings
– Rest as needed.
– Athlete chooses load.

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