Tempo Front Squat, 3,3,3,3,3 repetitions (5 second tempo descent)

Rest as needed then,

For Time,

15 Dumbbell Thrusters (35lb. / 15lb.)
15 Chest to Bar Pull-ups
15 Burpees
12 Dumbbell Thrusters
12 Chest to Bar Pull-ups
12 Burpees
9 Dumbbell Thrusters
9 Chest to Bar Pull-ups
9 Burpees

Note: Coach is going to be “calling the tempo” today, so bring your A-game!

2nd Lt. Amundson with his mom! 24AUGUST2006, Camp San Luis Obispo


On August 24, 2006, after pinning my coveted “butter bar” onto my Army dress uniform, my mom shared a few proverbial words that I will always cherish: “Remember Greg, the rank doesn’t make you. You make the rank.”

My mom understood the leadership model of Jesus Christ, that whoever wants to become more must first become less, and that self-mastery in service of others is what changes hearts and wins every battle.

~ Coach


Wednesday Special Events

Today is the (new) grand opening of Mountain Mikes Pizza. Our landlord has asked all neighboring business to not hold any classes or events after 5PM and to have the parking lot clear by 5:30PM. The gym will be offering FREE pizza for our athletes who are interested in attending the grand opening and supporting Mountain Mikes new owners.


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