Blog Header Image

Coach Amanda


June 11, 2024

WEDNESDAY 06/12/2024

As we step into a new week at the gym, it's crucial to remember the importance of maintaining consistency in your routine, especially during the busy summer months. While travel plans and a hectic schedule may tempt you to skip workouts, staying committed to your goals is more important than ever. Regular exercise not only helps you stay in shape but also boosts your energy levels, improves your mood, and keeps you feeling your best, no matter where your summer adventures take you. You always have an at-home option for every workout that is perfect for on-the-go fitness. Don't the heat get you down, come on in and embrace the sweat as we tackle another week together. BE SURE TO WISH COACH JERRY A HAPPY BIRTHDAY TODAY!


Open Gym Times this Week | Saturday 10 am -12 pm+ Sunday 1-3 pm

Only one Saturday class @ 10 am.

Saturday July 20th- US National Whitewater Center Takeover 2 - 9 pm

Saturday August 3rd- AMRAP4Autism (let us know if you want to participate and need a partner!)

Whiteboard of the Day

Today’s effort is a sprint workout that’s similar to the classic benchmark workout, Diane.

Plan for continuous movement through this one; scale as needed to sprint.

Choose a relatively light barbell load that allows most to perform at least 7 unbroken reps and beginners to perform at least 5 unbroken reps every time.

It’s ok to break the handstand push-ups up as needed, but to perform the workout as prescribed, you should be able to complete the set of 21 handstand push-ups and hang squat cleans in 4 minutes or less.

If you can perform handstand push-ups but not the Rx’d reps, adjust the volume to make it fit your capacity. Consider 15-12-9 or 12-9-6 as possible rep schemes.

Before starting the workout, we will spend some time building up to a heavy 2-rep hang squat clean. This will allow you to lift heavy and get a better idea of what weight you should use for the workout.

Following the workout, stick around and spend time stretching before leaving the gym.



2 hang squat cleans
– Build to a heavy set of 2.


For time:


Handstand push-ups

Hang squat cleans (75/115 lb)

Continue reading