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A. 3 rounds warm-up
:30 trap calves per side
Shuffle slide down and back
10 DB floor press

B. 12, 1 minute intervals:
10 meter shuttle run x 12
Max push-ups in remaining time

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Erin AKA Frank

Someone once said to me, “you refer to your members as athletes, but I’m not an athlete, I’ve never played a sport in my life.”

Athletes run, lift and jump. That’s what we do. You are an athlete get used to it.

A. work to heavy thruster 1 rep (from rack or ground)

B. Omar (Hero)
10 thruster (95/65)
15 bar facing burpees
20 thrusters
25 bar facing burpees
30 thrusters
35 bar facing burpees

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Eric AKA “Ugly”

Consistent– unchanging in nature, standard, effect over time.

This is the most important attribute when it comes to your fitness. Are you consistent? There are many other things that are important when it comes to the physical aspect of exercise, like; intensity, effort, volume, and loading to name a few. If we are talking about over all health and wellness; nutrition and sleep are also huge. When it comes down to the physical aspect of working out the most important variable is consistency.

Day after day. Month after month. Year after year. You could have been All American weightlifter, track star in high school, but what matters is what you are right now. Your body has one question, what have you done for me lately?

At our gym just being in the room will most certainly get your body the answer it’s looking for. I will be the first to tell you that you don’t need a gym. You can get in great shape running, squatting, doing push-ups and sit-ups and that’s a fact. No gym required. No equipment required. Unwavering commitment is.

One of the most important things that comes along with Utility is Community…. and that’s probably not what you’re looking for, but it may be something you need to stay consistent over time.

See You at the Gym,


A. Snatch Balance – heavy single – for those not familiar with the snatch balance drill- light X 3

B. CFG 11.4


60 Bar Facing Burpees

30 Overhead squats 120/95

10 Muscle Ups

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Slave to the Grind

2 rounds for time:

30 DB steps ups (single DB) 50/35

30/20 Cal Bike

30 DB Hang C&J (single DB) 50/35

400m Run

30 Box Jumps 24/20

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A. Hang Snatch (squat variety) – heavy single

(Compare to 9/23/19)

B. Lord Humungus


7 hang squat snatch 115/75

250m row

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