Big thanks for last week guys. I know full well how much of a disruption it is for us to close down, but thanks for being so cool about it. AND we got so much done! When you come in go with the “oooh aahhh” approach instead of the look around quickly and ask “what did you guys even do?” In the end, the gym is clean (ish), the gear is maintained which is safer for you and more effective, and it gets your coaches a chance to breathe and feel really good about the gym the train out of again.

But seriously, the gym is now getting to a point where I feel really proud about it. This summer when we fix up the outside and make the parking lot right, and then outside paint, and signage then it’ll be really quite finished. I can’t wait, and what a hustle these last two years will have been to get it ready for it’s future as the place in Edmonds to come get after it! Super stoked guys. Be stoked with me!

Look forward to meeting Ed Mao if you haven’t yet! He’s going to be coming around more and helping coaching while he’s in between vastly more lucrative gigs. He’s a bull of a man, wrapped in sheer joy for all things bro. I love him like a brother I should have had when I was 26.

Saturday: be thinking about scaling options, bring it up to your coaches. Chelsea is 30 rounds of Cindy on the minute. It’s a long time to not fall off. I personally have done it at 2,4,8 and 3,6,9. And felt entirely good about it each time 🙂 I’ve never managed all 30 rounds even at 4,8,12, even though reps of calisthenics really aren’t my jam! Ha!


Monday: Every 5 Minutes for 30 Minutes: 5 Back Squats 315/225, 10 Box Jumps 24/20, 15 Push-Ups

Tuesday: 5 Rounds for Time
400 meter Run
15 Hang Clean and Jerk 95/65
12 Toes to Bars
9 Burpees

Wednesday: 10/20/30/40/50 for Time of: Cross Over Singles/ V-Ups / Air Squats

Thursday: Nicole – Strict Only

Friday: Bench Press x5

Saturday: Chelsea Event!