Just a few housekeeping items to help everyone have a better experience at the gym.  Some are new, some need to be reviewed. Cheer others [...]

Here are 6 accessory  moves to help build your squat strength.  Some we incorporate into daily workouts already but if you are wanting to improve [...]

Don't forget our Halloween WOD is this Friday, the Filthy 50/40/30 depending on your level.  Wear a costume you can do burpees or jump rope [...]

Let's jump back a few steps and just review some nutrition points to help keep us grounded while we keep working on improving what we [...]

Just a little survey for the week, are you a fan of pumpkin spice or is it the worst marketing idea in the world?  Vote [...]

Looks like we can plan for a full schedule this week.  I will take on two days a week and see how I manage energy-wise. [...]

Where did September go?  I know where I spent most of it, in isolation.  But let's get to the good stuff. We have First Friday [...]

I've been off the grid for a couple weeks now.  I think I can manage some work on the keyboard without needing a nap.  It's [...]

Keep up the great work. I’m so glad to see everyone getting to the gym and pushing themselves. Great job!  Don’t forget this is weigh [...]

While sitting in the hospital for 5 hours getting my stem cells harvested last week I was listening to some podcasts.  One mentioned a quote [...]