Saturday, April 30, 2022


Workout of the Day

In teams of two, complete 10 rounds of:
6 Devil Presses (50s / 35s)
12 Power Clean and Jerks (135 / 95)
24 Wall-Balls (20 / 14)

Masters: 35s/20s, 95/65, 14/10
Rx+  165/110, 30/20

SOLO version:
10 RFT:
3 DP
6 CJ
12 WB

Friday, April 29, 2022

Amy and Ellie

Workout of the Day

Overhead Squats

Optional: front squat

For time:
600m Run
40 DB Snatches (50 / 35)
20 Overhead Squats (95 / 65)
300m Run
20 DB Snatches
10 Overhead Squats

Masters: 35/25, FS (95/65), or OHS at 65/45
Rx+ 60/40lb db, 125/85, 10 then 5 RMU after the OHS


Thursday, April 28, 2022

IT IS SWEAT SEASON! LMNT is by far the most thirst quenching and satisfying beverage I drink, everyday. The evidence suggests that we should shoot for 5000 mg sodium, 4700 mg potassium, and 600 mg magnesium per day from diet and supplements. If that sounds like a lot of sodium, consider that athletes can lose up to 7 grams of sodium per day through sweat! LMNT Recharge has your electrolyte needs covered. Former research biochemist Robb Wolf  formulated LMNT to provide the optimal ratios of sodium, potassium, and magnesium for healthy hydration.

In case you didn’t know, we sell LMNT at the gym. 100% helps with performance, I can attest to that. And salt consumption, in ideal amounts, is HEALTHY and has so many vital functions for optimal health.

Workout of the Day

AMRAP in 14 minutes of:
20/14 Calorie Ski
10 Burpee Box Jumps (facing, not over)
10 Sandbag Over Shoulder

Rest 6 minutes, then:

AMRAP in 14 minutes of:
20/15 Calorie Row
10 Burpee Over the Rower
10 x 10m Famers Carry + Deadlifts

Rx+ 150/100lb bag, 70lb DBs or KBs

*hat tip to Josh Bridges for Part A

Wednesday, April 27, 2022

Quick video on a common Split Jerk error and why it should be addressed

Workout of the Day

Split Jerks

B. (repeat)
AMRAP in 12 minutes of:
9 Strict Presses (95 / 65)
12 Toes to Bar
15 Abmat Butterfly Sit-ups

Rx+ 125 / 75

Tuesday, April 26, 2022

Joe F**king Brannon

Workout of the Day

Deficit Reverse Lunges

Five rounds for time of:
150m Run
10 Box Step-ups w DBs
150m Run
10 Walking Lunges w DBs

Monday, April 25, 2022

Conor L coming real close to kissing my skateboard

Workout of the Day

Every Monday, for the next ~30 days, we will be doing some “Murph” prep. We will be hitting Murph as a gym on Memorial Day. My hope is everyone improves their ability and capacity to knock out high quality and high rep push-ups, pull-ups, and air squats. 

Every minute, for 36 minutes (8 rounds):
Min 1) Assault Bike*
Min 2) Pull-ups
Min 3) Push-ups
Min 4) Air Squats

*if it’s not raining, we will be running 😎

Saturday, April 23, 2022

The Music City Marathon is tomorrow…check out the map for road closures before you head to the gym

Workout of the day

早上检查 Wodify

Friday, April 22, 2022

Standard Fare

16oz slab of sockeye (lots of omega-3s, B-vitamins, selenium, potassium, astaxanthin, 100g of protein 😎)
16oz of sweet potatoe w cinnamon and honey (lots of potassium, beta carotene, good clean carbs),
homemade bone broth (lots collagen for skin and joint health, phosphorous, calcium, magnesium)
illegal milk (unadulterated raw dairy goodness)

I love learning about food and its nutritional content and try to have a reason for everything I eat. And sometimes that reason is just because IT TASTES GOOD, but when that happens, I expect to pay the piper

Workout of the Day

Overhead Squat

Masters: front squat option

Three rounds for time of:
400m Run
21 Box Jumps (24 / 20)
12 Overhead Squats (115 / 75)

Rx+ 135 / 95 hang squat snatch

Thursday, April 21, 2022

Silvia getting her first bar muscle-up during 22.3

Workout of the Day

AMRAP in 10 minutes of:
30 Russian KBS (70 / 53)
15/12 Calorie Bike

Rest 3 minutes

AMRAP in 10 minutes of:
25 Anchored ABmat Sit-ups
15 Burpees

Rest 3 minutes

AMRAP in 10
20 Jumping Back Squats (45 / 35)
15 DB Power Cleans (50s/35s)

Masters: 62/44, 35/25 bar, 35s/25s

Wednesday, April 20, 2022


Workout of the Day

Split Jerk
Every 75 seconds, for 12 sets:
2 split jerks

Start light and increase by feel

Every 5 minutes, for 15 minutes (3 rounds):
30/23 Calorie Ski
20 Toes to Bar
10 Shoulder to Overhead (155 / 105)

Each round will be for time

Masters: 115/75
Rx+ 195/130