Coaches choice



Back squats

5×5 @ 75% of 1RM

rest 2-3 minutes between sets



Dead lift

4×3 (drop the bar after each rep)



Single leg dead lifts

3 x 10-12

(one foot placed on bench)


Hey guys, just a reminder that this week brings a new schedule and program!  As a reminder, as of tomorrow the gym’s hours will be as follows:

Monday – 6,7,8,9:30am/ 5,6,7,8pm (all classes are 60 min)
Tuesday – 6, 7:30, 9:30am/ 4:30, 6, 7:30pm (all classes are 90 min).  Overall strength focused class
Wednesday – 6,7,8,9:30am/ 5,6,7,8pm (all classes are 60 min)
Thursday – 6, 7:30, 9:30am/ 4:30, 6, 7:30pm (all classes are 90 min). Olympic lifting or Endurance programmed class
Friday – 6,7,8,9:30am/ 4,5,6pm (all classes are 60 min)
Saturday – 8am Olympic lifting (90 min), 9:30 WOD (60 min)

The website will be updated soon to reflect the permanent hours under the schedule tab.  I know we spoke to a lot of you last week about the changes, but feel free to see Tyler or Logan with any questions or issues.

Today also starts the 21 Day Challenge!!  This challenge does not have to do with diet or the gym.  This challenge is about yourself.  Before you make a difference you have make a decision, and it starts with 21 days.   So pick something that will help you become a better you, and get started!  The goal is to keep it up for 21 days, but who knows, maybe it will stick for longer!!


1) Write your goal in the back of your workout book (do not pick more than one, I want you to give 100% to your 1 goal)

2) You must keep true to your goal for a full 21 days. If at any point you break from your goal you start back at day 1. (yes your 21 days might take longer than someone else’s)

* If you have any other questions, please see Tyler.