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May 7, 2024

WEDNESDAY 05/08/2024

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 triplet has a low rep volume for each movement per round allowing for unbroken sets each round.
If needed, scale the barbell load to a weight that you can confidently move for unbroken sets throughout the workout.
As fatigue sets in you might need to rest longer between movements, but try to keep your rest breaks under 20 seconds.
The box jump-overs are intended to be higher than usual. If needed, reduce the height to complete the reps in under 1 minute.
If all of this is executed appropriately, the workout should take between 8-12 minutes.
Newer athletes may reduce the volume to 7 rounds of 5 reps of each.
Advanced athletes who anticipate going faster than 8 minutes can scale up the barbell load to 85/115 lb to maintain the stimulus.

Workout of the Day


On a 10:00 clock:

5 push presses– Build to a heavy set of 5 reps.


7 rounds for time:
7 sumo deadlift high pulls (65/95 lb)
7 push presses
7 box jump-overs (24/30 in)

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