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Coach Amanda


May 17, 2024

SATURDAY 05/18/2024

It's a new week- a new set of 7 days to get after our goals inside and outside of the gym! Each day provides a new opportunity for you to prove to yourself that you can do hard things. Going beyond the pre-conceived limits we have set for ourselves, we can get stronger and healthier with every workout. The good thing is we don't have to try to do this alone. So head on into the gym, and allow your community to challenge and push you towards a better version of yourself. Together, let's conquer the week and prove that we are unstoppable!

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


CFATP Yoga | Every Wednesday @ 6:30 PM starting Wednesday 5/22

Memorial Day Murph | 5/27

Member Appreciation Week | 5/27 - 6/1

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

Whiteboard of the Day

This chipper is a mix of pulling, pressing, and jumping in a down-and-back format.
Repeat each movement except for the overhead lunges in the middle of the workout.
Plan to move through the first half of the workout at a pace that doesn’t feel slow, but allows you to keep your heart rate down and breathing consistent.
Once you finish the lunges, either maintain your pace for the remainder of the workout or pick it up.
This workout should take 13-18 minutes. Scale the dumbbell load to allow for 10 unbroken reps of both the snatches and lunges.
Scale double-under volume to as few as 10 reps. If you don’t have double-unders, substitute 100 power single-unders where you practice jumping as high as possible on each rep.

Workout of the Day


For time with a partner:
40 burpees
200 double-unders
40 left-arm DB snatches
40 right-arm DB snatches
800/1000-m row
80 single-arm overhead DB lunges
800/1000-m row
40 left-arm DB snatches
40 right-arm DB snatches
200 double-unders
20 burpees
- Use one dumbbell (35/50 lb).
- Switch arms on the lunges as needed.
- Split the reps
- One partner works at a time


200-meter recovery walk
:30 Samson stretch/leg
:30 elbow-to-instep/leg
:30 scorpion stretch/side

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