Ordinary People Doing Extraordinary Things
09/07/2026
Happy Labor Day!
It’s a Fight Gone Bad!
3 rounds, 1 min per station, for max reps of:
Wall Ball, 20/14 Ibs, 10/9 ft
Sumo Deadlift High-pull, 75/55 Ibs
Box Jump, 20 in Push Press, 75/55 Ibs
Row Calorie
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
09/06/2026
11 years of sweat, PRs, high-fives, friendships, and showing up. 🖤
11 years of building more than a gym—we’ve built a community. Thank you to every person who has walked through our doors, thrown down with us, cheered someone on, and helped make this place what it is.
Here’s to 11 years—and many more to come. 🥂💪
09/04/2026
Unsung Crippler
For time:
15 Front Squats, 1x bodyweight
25 Back Squats, 1x bodyweight
Run, 1 mi
09/02/2026
🏐 Fun Fact
Medicine balls have a surprisingly long history. Versions of weighted balls were used for physical training more than 2,000 years ago.
Today, they’re used to develop everything from core strength and coordination to explosive power.
08/31/2026
“DT”
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
Today, we honor SSgt Timothy P. Davis, 28, an Air Force Special Operations Command control journeyman killed February 20, 2009 supporting Operation Enduring Freedom in Afghanistan when his vehicle was struck by an IED.
His military decorations include the Bronze Star, Purple Heart, Air Force Commendation Medal, and the Air Force Achievement Medal.
Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.
08/30/2026
OLYMPIC LIFTING IS BACK!
🏋🏻 SUNDAYS @ 10AM 🏋️
Starting September 6
Sharpen your weightlifting skills with focused technique work, coaching, and quality reps.
Whether you’re learning the Sn**ch and Clean & Jerk lifts, or chasing a PR, Coach Jessi (USAW-L1/CF-L2) will help you lift better, move better, and build confidence with the barbell.
New Sunday Schedule:
🕗 Yoga @ 8:00
🕙 Oly @ 10:00
**ch
08/28/2026
Hammer
5 rounds, each round for time, of:
5 Power Cleans, 135/95 lbs
10 Front Squats, 135/95 lbs
5 Jerks, 135/95 lbs
20 Pull-ups
Rest 1:30 between each round
U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
08/26/2026
FUN FACT: Jumping can help strengthen your bones!
Impact from jumping gives your bones a signal to adapt and get stronger. Regular impact exercise can help maintain—and in some cases increase—bone density.
💪🦴
08/24/2026
It’s a Metabolic Monday!
AMRAP 20 mins of:
Run, 275 m
50 Double Unders
20 Hand Release Push-ups
08/22/2026
This one’s simple. Just one foot in front of the other, then hit the floor and stand back up.
Piece of cake! 😁💪🤸♂️
5 rounds for time of:
Overhead Walking Lunge, 45/35 lb, 50 ft
21 Burpees