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Happy New Year!

Partner workout, alternating rounds 20:16 AMRAP 8 Thrusters (95/65) 8 Burpees (regular burpees) 8 Pull ups -then, as soon as the clock hits 00:00- 2017m row for time *divide the row however you want with your partner, you can switch more than once if you like. This is two separate scores:  Part 1 is total round and reps completed, Part 2 is the time on your row from when the clock hits zero.

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Friday – 12/29

Today is Coach Al's (SBA aka Sweet Baby Al) last class at TPF. We wish him the best in his endeavors in the professional world of medicine. Thank you for all you've done for us Coach Al! A.) Strict Press: 4 x 3 S1: 3 x 70% S2: 3 x 80% S3: 3+ x 90% S4: 3+ x 70% B.) Close Grip Bench Press: 3 x 10 @ 65-70% Bench Press TM C.) 9min AMRAP 2 Dead Lift (185/125) 2 Box Jump (30/24) 4 Dead Lift 4 Box Jump 6 6 ……..increasing by 2 reps each time

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Wednesday – 12/28

A.) Back Squat: 4 x 3 S1: 3 x 70% S2: 3 x 80% S3: 3+ x 90% S4: 3+ x 70% B.) Backward Lunges (back rack): 3 x 10 (5 each leg) *50% ish of back squat TM C.) For time: 21-15-9 Power Snatch (115/75) Ring Dip or progression

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A.) 3 rounds for time: 10 Hang power clean (165/105) 25/20 Calorie Row B.) Tabata suitcase hold (left hand)- you pick the weight Tabata suitcase hold (right hand) Tabata hang on rig *8 full rounds of each then switch to the next with no rest

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Monday – 12/26

I hope everyone had a great Christmas weekend! Today we will have normal hours with a special 9am class for those who are off work. We have a nice long workout for you today so you can burn off all your Christmas calories. Enjoy! A.) Bench Press: 4 x 5 S1: 5 x 65% S2: 5 x 75% S3: 5+ x 85% S4: 5+ x 65% B.) Push Press: 3 x 8 @ Strict Press TM C.) For time: 100 Wall Ball 80 Sit ups 60 Pull ups 40 KB Snatch

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Friday – 12/23

Reminder that today at 5:30pm we will have our 12 Days of Christmas workout. If you want to do this workout you will need to come at 5:30, otherwise we have our regularly scheduled programming. A.) Dead Lift: 4 x 5 Set 1: 5 x 65% Set 2: 5 x 75% Set 3: 5+ x 85% Set 4: 5+ x 65% B.) Box Squat: 3 x 5 - start around 65% TM of dead lift weight *wide stance, box set just above parallel. C.) 4 rounds for total reps: 2 minutes to complete: 250/200m row Max Wall Balls in remaining

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Wednesday – 12/21

A.) Strict Press: 4 x 5 Set 1: 5 x 65% Set 2: 5 x 75% Set 3: 5+ x 85% Set 4: 5+ x 65% B.) Close Grip Bench Press: 3 x 10 @ 65% TM C.) For time: 10 Clean and Jerk (135/95) 150 Double unders 10 Clean and Jerk (135/95)

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Tuesday – 12/20

A.) 12 rounds for time: 10 Burpees 5 Pull ups (C2B if you have them) 1 Turkish Get Up (each side) - you pick the weight B.) 2 rounds, not for time: 10 Weighted sit ups 10 Strict K2E 15 Evil Wheel 20 Russian Twist

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Monday – 12/19

Okay guys this is the start of our third cycle of Wendler's 5/3/1 program. Just like last time we are going to increase our Training Maxes (TM) for each lift. Your lower body lifts (Squat, Dead Lift) will increase by 10# and your upper body lifts (Strict and Bench Press) will increase by 5#. You will see a couple of new changes with this new cycle. First will be the added 4th set on your main lift of the day. This is what is known in the Wendler program as "First Set Last". After you complete your 3rd set at

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Friday – 12/16

A.) 17min AMRAP 1 round of DT 2 rounds of Cindy --------------- DT 12 Dead Lift (155/105) 9 Hang Clean 6 Push Jerk Cindy 5 pull up 10 push up 15 Air Squat -----------------

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