Good Friday

 In Workout of the Day

REMINDER!  We will be closed this Sunday for Easter!

If you are interested in Weightlifting (Snatch/Clean & Jerk) and/or Powerlifting (Bench/Squat/Deadlift) we have a great seminar coming up in April.  Travis Mash (a great friend of ours and oh yeah… he’s a MDUSA Coach which is kind of a big deal) is hosting a seminar at our gym.  Here are the details:

Date: Saturday and Sunday, April 11 and 12, 2015

Time: 9:00 am – 4:00 pm

One-Day Level II Weightlifting Camp (Saturday):

Price: $200.00One-Day Level II Powerlifting Camp (Sunday):
Price: $200.00Two-Day Level II Camp (Saturday and Sunday):
Price: $300.00Several of our athletes and coaches attended the camps last year and absolutely LOVED them.  If you have an interest in learning more about either of these barbell sports we highly recommend you attend one if not both sessions.  If you have any questions, feel free to ask Coach Nick or Coach Beth Gentry who attended the camp last year.

travis mash


:30 Drills (x2)



Arm Circles (:15 each)

Bar Hang

Handstand hold/walk

Lunge to instep



1 Rep Max PP

Build to a heavy weight in 8:00

(2:00 rest – deload)

*then complete 3 sets:

Every :90 on :90 perform ME set of PP at 75% of above


5 RFT (12:00)

10 Russian Sit-ups (5 each arm)


20 KBS (20/12)

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