For our trainees, there is no such thing as having "arrived".  For them there is no end state or goal.  All of our athletes are on a continual journey of self-improvement, self-discipline, and self-actualisation.  What view do you take of your training?

Workout

5 rounds for time of:

• 30 Walking lunges
• 30 Push press (boys: 75#; girls: 55#)
• 30 Box jumps (20" box)

Some of our bootcampers rising and shining.

Workout

Complete as many rounds as you can in 20 minutes of:

• 5 Turkish get-ups / side
  
• 10 Renegade rows (boys: 20# DBs; girls: 15# DBs)
• 20 Atomic sit-ups

"Strong people are harder to kill than weak people, and more useful in general." - Mark Rippetoe

Workout

• Back squat 5-5-5 reps
• Press 5-5-5 reps
• Max pull-ups, 3 sets

Ring work may be the exclusive realm of boys in the gymnastics world, but not in ours. Anything our boys do our girls do as well. And they often do it better!

Workout

21-15-9 reps for time of:

• Double kettlebell swings (boys: 16kg; girls: 12kg)
• Double kettlebell front squats (boys: 24kg; girls: 16kg)
• Ring dips
• Burpees

Who's got the awesome mural?  We've got the awesome mural!  Many thanks to Andrew Kidder for the design, artwork, painting, and well, all of it.  Brilliant work, Andrew!

Workout

For time:

• 50 Walking lunges
• 50 Sit-ups
  
• 50 Walking lunges
• 50 Jumping ring dips
• 50 Walking lunges
• 5 Rope ascents (15' rope)
  
• 50 Walking lunges

Gallery pics

Our clients are unwilling to accept mediocrity.  They will not tolerate "good enough".  They insist on continually demanding more of themselves.  Complacency is not and never will be an option for them.  How hard to you train?

Workout

10-20-30-40-30-20-10 reps for time of:

• Pull-ups
• Kettlebell swings (boys: 16kg; girls: 12kg)

The "Guiding Force" of the Dog Brothers, Marc "Crafty Dog" Denny, will be here this weekend for a 2 day seminar. There are only 1 or 2 spots left for this weekend-long seminar so if you are planning to come but have been putting off registering, now is the time to do it.

Workout

Perform 8 Tabata intervals for max reps at each station:

• Row
• Push-ups
• Pull-ups
• Push press (boys: 75#; girls: 55#)