Gymnastics-style planks (aka high plank) in our facility mean that your elbows and knees are fully-locked out, the glutes are squeezed hard, and the shoulders are protracted.

Practicing this in isolation can transfer that skill over to all of our main barbell movements, pullups, handstands, and more.

CONDITIONING for Friday 4/2/2021


Grab a bumper plate and it must stay on your person the entire time.

2 rounds for time:
20 devil’s press
30 pushups
40 situps
50 walking lunges

Start and end with a 470m waiter’s walk (that’s around the block for us)

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IN-GYM WORKOUT for Thursday 3/18/2021

Early: row! Then another 4 minutes with coach at 24, 28, 32, and 36 s/m

27 squats, 27 pushups, 27 kb deadlifts then on trainer’s count do 10 of each: toe touches, boot strappers, inch-worms + down dog, T-pushups

1:00 Green light, 1:00 Red light complete:
100 burpee box jump overs

– Do as many burpee box jumps over as possible in 60 seconds, then you must rest for 60 seconds. Repeat until 100 reps are complete.
– Boxes at 12/20/28″
– Post time to whiteboard/journal/comments!

+ + +

Tony, a Chinese-American, and myself, a Filipino-American have been in this fitness space for over a decade. We’ve had so many great people in our gym and have met so many fantastic friends along the way.

2008 at FCF 1.0 on Lake City Way (this is entire “gym”)

We’re in a very difficult time at the moment, along with all the other AAPI and BIPOC family and friends who are, and have been suffering. Targeted for hate crimes and worse.

There’s no need to check-in with us. Check in with your own friends and family and talk about the recent events, and specifically the tragedy in Atlanta. If you’re not sure yourself, do some research. Discuss amongst yourselves how you can be better allies and friends.

We all wanted to do better after George Floyd. What will you do for

Delaina Ashley Yaun

Paul Andre Michels

Xiaojie Tan

Daoyou Feng

Julie Park

Hyeon Jeong Park

and the two other names that have yet to be released?

Let’s do our best to educate each other. To keep each other safe and healthy.

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CONDITIONING for Thursday 12/3/2020

every 2:00 on the minute for 40:00
– 60 double unders
– 40 mountain climbers
– 20 strict press
– 10 ground-to-overhead, medium-heavy

Complete 60 double unders within 2:00 on the clock, then 40 mountain climbers before 4:00, 20 strict press before 6:00, etc. Our goal here is to work no more than :90 per interval so adjust and modify your movements as needed.

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