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June 2016

May 2016

Top Dawg Update

Wednesday, June 1st, 2016

Drum roll, please!  Below are the current overall standings and point totals for our in-house Top Dawg competition.  Please note that because the numbers have changed  involving athletes still in it versus those that started, we had to make an adjustment regarding point totals and standings.  As we've done in past Top Dawg competitions, we adjusted the overall total points for each athlete after WOD 3 to reflect their current position in the standings.  This just makes the last two workouts even more exciting.   Oh yeah!

Individual scores for WOD 16.4 and all overall standings will be posted at the gym soon.  Keep up the great work!

Women's RXD Division

1st place - Lisa Caserta (4 points)
2nd place - Amy Lease (5 points)
3rd place - (tied) Jessica Krause, Julia Dabbs (6 points)

Men's RXD Division

1st place - Adam Kingsley (2 points)
2nd place - Isaac Civils (5 points)
3rd place - Matt Ellis (8 points)

Women's Masters

1st place -  (tied) Sarah Ogburn, Sandra Axman (3 points)
2nd place - Amy Massengill (6 points)
3rd place - Tina Scribner (8 points)

Men's Masters

1st place - Robert Goodwin (2 points)
2nd place - Wayne Massengill (4 points)
3rd place - Steve Fudge (6 points)

Top Dawg 16.5 is scheduled for Wednesday, June 15th.

Workout of the Day


Take 10 minutes to work on hand stand holds OR walks with a partner.  If you're not ready for freestanding ones, practice holds against the wall.


Back to the beginning!

AMRAP in 10 minutes

7 Medicine Ball Cleans (20, 14)
7 Burpees

Rest, then

Row 500m as fast as possible.


Post total rounds and 500m time to comments.

Wayne and his grandson enjoy some together time at the gym.

QUOTE:  “True strength is keeping everything together when everyone expects you to fall apart.” - Unknown

All Out

Tuesday, May 31st, 2016

Workout of the Day


Push Press - take 20 minutes to work up to your 3 Rep Max


7 All-Out 75 second intervals:

Sprint 100m (from your spot, sprint out the back, towards the road, and around through the front door and back to your spot)
Max Rep Alternating KB Snatch in remaining time (55, 35)
Rest 2 minutes between intervals.


Post total KB Snatches to comments.

Murph 2016.

QUOTE:"Great achievement is usually born of great sacrifice, and is never the result of selfishness." - Napoleon Hill


Monday, May 30th, 2016

Today, as we enjoy the freedom secured for us by the patriots of history, we pause to remember those who paid the ultimate sacrifice in order for us to have it.  "The idea of living was so important to them, that they were willing to die in order to have it."

We have one workout today.  The doors open at 8:30, and the workout starts promptly at 9:00.  PR this year!

Workout of the Day


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Post time to comments.
"The secret of happiness is freedom.  The secret of freedom is courage." - Thudydides

Fit for a Friday

Friday, May 27th, 2016

From the vault....

Just as fitness is a lifelong pursuit, so is life itself.  The constant re-trying, new attempts and re-making of one's self is never ending.  Sometimes we start over because we have fallen down.  Other times, we begin again because we have accomplished the previous goal we had set for ourselves.  And then sometimes we begin again because we are going at an old objective in a new way.  Whatever the reason, as I once heard a seasoned firefighter say, "When you run out of something to shoot for, you die."  It's the end of the week, but it's really just another beginning.

Workout of the Day


Bench Press - 5 x 5 AHAP


100 Double Unders
80 Kettlebell Swings (55, 35)
60 Med Ball Sit Ups (20, 14)
40 Box Jumps (24, 20)
20 Burpees

Exit Strategy:

Accumulate 2 minutes on each leg of standing horizontal leg holds (the position your "other" leg would be in when doing a pistols).

Sandra doin' work. 

QUOTE: "If you even dream of beating me you better wake up and apologize." - Muhammad Ali

Mind Game

Thursday, May 26th, 2016

If you will be around for Memorial Day, please join us for a morning workout.  TCF will be open from 8:30-10:30am.  The time is designated as Open Gym but anyone wishing to participate in the hero WOD "Murph" will be able to do so.  Murph will begin at 9:00am.  For our newer athletes, please note that although Murph is an advanced workout, it can be scaled.  We hope to see you on this special day as we honor all of America's true heroes. 

Workout of the Day


"The Bear"

"The Bear" is 5 sets where one set consists of 7 reps of 1 Deadlift + 1 Clean + 1 Front Squat + 1 Push Press to back + 1 Back Squat + 1 Push Press back to the front.  Rest as long as needed between sets.  During a set, the bar may not rest on the ground, but may only "tap" it to start the next rep.  A squat clean is allowed, as well as a power clean fro the floor.  Thrusters are not allowed. Start light and work up to a max weight by the last set of 7 reps.


Post max weight completed to comments.

Julianne and Kristin bringing it in.

QUOTE:"The first step is you've got to say that you can." - Will Smith


Wednesday, May 25th, 2016

Workout of the Day


Every 2 Minutes for 5 Rounds, sprint 200m, rest the remainder of the time.  Modify by doing the same distance on the rower if need be.


Turkish Get Ups - Take 10 minutes to complete 3 x 3 on each side using up to 55, 35.  Make sure the weight is heavy enough so that you have to do these correctly.

Conditioning 2:

For time (last done 10/14/14)

Perform 3 burpees and repeat 3 burpees every 30 seconds.  For the remainder of the 30 second interval, complete as many wall ball shots as possible (20, 14).  Continue this until you have completed 100 wall ball shots.

Post time to comments.
Kids at play.

QUOTE:"Dripping water hollows out stone, not through force, but through persistence." - Ovid


Mold and Shape

Tuesday, May 24th, 2016

Workout of the Day


Power Clean - Take 12 minutes to find/confirm your 1 Rep Max, then EMOM for 6 minutes, complete 3 Power Cleans at 75% + 6 Box Jumps (24, 20) as fast as possible.


4 Rounds for time

16 Barbell Front Rack Reverse Lunges in place (115, 75)
16 Ring Dips
Run 200m


Post time to comments.

Sarah making the headstand look easy. 

QUOTE:"Make the workmanship surpass the materials." - Ovid

All Together Now

Monday, May 23rd, 2016

The Firestarter Challenge is just a few weeks away (June 11th - 12th)!  Competitor spots are still available for those interested in taking on the challenge.  For those of you who don't plan to compete, please consider volunteering.  We need help with  all sorts of tasks and can't do it without YOU!  Please contact us if you can volunteer for any amount of time that weekend. Thank you!

Workout of the Day


Back Squat - 3 x 5, AHAP, then 1 x 20 - if you completed this last week without a break, add 5 lbs.  If you took a break or two, use the same weight (65% of 1 RM) and shoot for no break.


Weighted Pull Ups - 3 x ME @ 20#


3 Rounds for time

20 1-Arm DB PRESS, Rt. (35, 20)
15 Box Jumps
20 1-Arm DB PRESS, Lt.
20 Russian KB Swings (55,35)

Post time to comments.

And wave 'em like ya' just don't care!

QUOTE: "There are no constraints on the human mind, no  walls around the human spirit, no barriers to our progress except those we ourselves erect." - Ronald Reagan

Passing The Bar

Friday, May 20th, 2016

We're looking forward to the cookout tonight!  Hope you can join us!

Workout of the Day


Snatch- Practice Hang Snatch @ 5 x 2 with medium weight.  Then, complete 5 sets of 1 snatch pull + 1 Snatch, AHAP.


AMRAP in 8 minutes

10 Burpees
10 Toes to Bar

Exit Strategy:

Pistol Drill - 4 plates, 25 per leg.

Post total rounds to comments.
Study material.

QUOTE:"Success is dependent on effort." - Sophocles

In Your Head

Thursday, May 19th, 2016

Workout of the Day


AMRAP in 25 minutes:

Run 200m
2 Deadlift (315, 210)10 HR Push Ups
10 Box Jumps
Row 250m


Post total rounds to comments.
Kelly and her barbell.

QUOTE:"The best way out is always through." - Robert Frost