Team! We are currently starting a new Powerlifting program and this new cycle will be featuring some changes! First off the training days are going to be shifting a bit, your new training schedule will be set up so your rest day is Wednesday rather than Thursday. This will help us get an extra rest day between your squat and deadlift days during the week. Our Tuesday session will now be a full SBD day (Squat, Bench, Deadlift in the same session). Again, we are making these changes to accommodate the volume and frequency we think works best and also allowing you guys to have adequate recovery between lifts and sessions on a weekly basis. You will also notice some more changes, for instance most of our training is now going to be RPE based, there will still be programming based off your 1RM percentages but the bulk of training...Read more

Rating of Perceived Exertion (RPE) is simply a subjective measure of how hard you feel you are working during a particular set or exercise. It is a very valuable tool for powerlifters and weightlifters to accurately measure and adjust their training intensity on a set to set, session to session basis. If used properly, incorporating RPE based training will keep you healthier in the long term and ensure you’re not overtraining/undertraining, which can ultimately lead to less injury and more progress in the gym. In this blog, we will discuss the benefits of using RPE, how to build an internal scale for intensity using RPE, and provide tips for implementing RPE into your training programs. Benefits of Using RPE One of the biggest benefits of using RPE is that it allows the athlete to train at the appropriate intensity level for their goals and abilities. This is particularly important for...Read more

Event Prep Cycle The absolute main difference you will see in an event prep cycle is that there are more workouts or conditioning pieces that look and feel like event style workouts. I know this sounds obvious but what does that really mean? If you have been following the sport of Crossfit for a while you should understand that there are major differences between the Crossfit Open, Quarterfinals, online qualifiers, and in-person competitions. Below we’re going to highlight some of the major differences between regular training and event preparation and how our training program incorporates these elements to make sure you are more prepared to compete! Weekly volume is adjusted to simulate the fatigue and demands of 2-3 day competition. Anybody who has signed up for and completed the Open knows the demands and intensities of Open workouts can be incredibly high, in fact these may be some of the...Read more

Hydration’s Role in the Body Regulate body temperature Keep joints lubricated Helps deliver nutrients to cells Keep organs functioning properly and eliminate waste and toxins Improved quality of sleep, cognition, mood. Benefits of being well hydrated Improved Cognitive Function Weight Loss /Management More Energy Boosts Skin Health Prevent cramping Hydration is important – for cognitive function, for digestion, for joint health, for athletic performance, really for everything. Be good to yourself, track your water intake, hydrate and feel better. Hydration Strategies That Work Drink ½ your body weight to 1.0 your body weight in oz of water daily. Stick with the higher end if you exercise regularly and lose water through sweating. Get Started Early Aiming for 20-32 oz of water before your first meal will make it easier to hit your target daily. Get it in Around Your Workout You’re using up water while you move. The hotter the...Read more

23.3 Starting with a 6:00 timecap, complete as many reps as possible of: 5 Wall Walks 50 Double Unders 15 Snatches (95/65lbs) 5 Wall Walks 50 Double Unders 12 Snatches (135/95lbs) *If completed by the before the 6:00 timecap, add 3:00 to the timecap and complete: 20 Strict Handstand Push Ups 50 Double Unders 9 Snatches (185/125lbs) *If completed by the before the 9:00 timecap, add 3:00 to the timecap and complete: 20 Strict Handstand Push Ups 50 Double Unders 6 Snatches (225/155lbs) WARM UP 5:00 Row or Bike @Z1 or Conversational Pace Activation: 2 sets McGill Curl: x5/side Bird Dog: x8/side Hip Fire Hydrant: x10/side Hip 90/90 Rotation + Extension: x6/side Banded Lateral Walk: x50ft/side Banded, Glute Bridge with Abduction: x10-15 Banded Shoulder Int/Ext Rotation: x10/side Wall Angel: x20 Wall Leaning Tibia Raise: x20 Wall Leaning Calf Raise: x20 General Warmup: 2 sets Quadruped Shoulder Taps: x10* Scap Push...Read more