Blog Header Image



May 4, 2024

MONDAY 05/06/2024

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

This classic benchmark workout first appeared on on Jan 19, 2005.
Cindy remains an excellent test of gymnastics stamina and cardiorespiratory endurance.
Today is also a great opportunity to prepare for Murph at the end of May and assess areas to work on as we move through the month.
To hit the stimulus, plan to complete one round in less than 90 seconds for the majority of the workout.
Reduce volume to as few as 3-6-15 of pull-ups, push-ups, and squats as needed. Beginner athletes will work on a 2-minute clock for 10 rounds, using any remaining time in the interval to recover before the next.
If needed, scale the pull-up and push-up variations to maximize speed and minimize rest.
Be sure to record today’s score and scaling options used to reference for retests and similar workouts throughout the year.

Workout of the Day


As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats


1:00 couch stretch/leg1:00 banded lat stretch/arm

Continue reading