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Dogtown Athletic Rules   Have Fun,   Check in When You Arrive. All members MUST check in at the front desk for all classes and Open Gym. If the kiosk isn’t working, please notify the coach or our front desk person.   Arrive Early and Stay Late. Cheer, clap and encourage

January PR’s are in and massive shout-out to everyone who came to class and really pushed themselves. Honestly massive shout out to everyone, January’s workouts were very difficult let’s not mention the dreaded Briggs workout ever again. @Kazia (@Knowacki) had a first and a PR. She ro

Skill: Double Unders   Press 1×5 @ 75% 1×3 @ 85% 1×1+ @95% Work: 12-10-8-6-4 of thruster at 135/95 lbs 18-15-12-9-6 of pull-ups Accessory  75 Banded Good Mornings

Gymnastics: Negative Pull-ups Strength: Bench Press 1×5 @ 75% 1×3 @ 85% 1×1+ @95% Work: For time: Run 800 Meters 40 Kettlebell Swings 30 Hand-Release Push-Ups Run 400 Meters 30 Kettlebell Swings 20 Hand-Release Push-Ups Run 200 Meters 20 Kettlebell Swings 10 Hand-Releas

Hi we have a big day tomorrow with our first week of  the Wendler  5/3/1 training program almost wrapping up.  I hope you all feel good and getting the rest that you need to fulfill the requirements of the Wendler Program.  Just a heads up if you have any friends interested in your fi

  Yes !! I choose this video on purpose.. hahahahah Strength: Testing 1RM Press for Wendler 5/3/1 program Work for Time: Run 200-200-200-200 Wall-Ball 40-30-20-10 (M=20/W=14) Accessory 3×5 Turkish Get-up. ( Partials are ok)    

Strength  Back-Squat, 5×5 ( 80- 85% ) 5  Box Jumps after each set.. Work Elizabeth 20 pull-ups 30 push-ups 40 sit-ups 50 squats 5 rounds for time – 3 minutes rest between rounds Accessory  10  minutes of Strict Toes to Bar work..   

Hang-Power Clean: 3 on the minute for 10 Minutes @ 80-85 % of 1 RM Work 4 Rounds: AMRAP 3:00 12 Unilateral DB Thrusters 40/25 6 Toes-to-bar Rest 1:00 between rounds Midline  100 Ab-wheels for time..

Strength Split-Jerk, 3-3-3-3-3! Work For Time Power-Clean 10-8-6-4-2 Front -Squat 10-8-6-4-2! T-2-B 10-10-10-10-10 Run 200-200-200-200-200