NEWS, BLOG & WORKOUTS

Achieving the Muscle-up from Patrick Cummings on Vimeo.

9:30-11:30 open gym. Come on down 🙂

Here are some tips I found to help with rowing. We always have competitive rowers who have more tips to provide based on their experience but this list was specifically focused on a row machine. Hope it helps re-state some of the advice we try to give in the gym. For your first row, set […]

Strength:  Deadlift3 @ 70%5 @ 80%AMRAP @ 90% WOD HALF “Small”3 RoundsRow 500 M25 Burpees25 Box Jumps (24/20)Run 400 M U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents […]

For those of you still on the edge about changing your eating habits, here is a little information for you to absorb.   Courtesy of the Whole 9: The Grain Manifesto: Why We Don’t eat Grains…A: Grains provoke an inflammatory response in the gutB: Grains spike insulin levelsC: Grains have an acidifying effect on the bodyD: […]