Permanent Schedule Change: Starting next week, we will no longer offer a 7 am class or open gym. 

Tactical Strength Challenge: We are pleased to announce we will host the StrongFirst Tactical Strength Challenge on October 1st!!

The Tactical Strength Challenge (TSC) is a strength competition consisting of three events: a three-attempt powerlifting deadlift, pullups for max reps, and kettlebell snatches for max reps in a 5:00 time period. These three events test a unique trade-off between these abilities, and while larger participants may have an advantage in the deadlift, lighter participants have an advantage in pullups, and the kettlebell snatch tests all participants equally.

Early Bird Registration until August 10th – $25 and free TSC T-shirt
Registration August 10th through September 1st – $35 and free TSC T-shirt

Event Details By Division
Women’s Novice – A max deadlift, flexed arm hang, and snatches with a 12kg kettlebell
Women’s Novice (16kg KB) – A max deadlift, flexed arm hang, and snatches with a 16kg kettlebell
Women’s Open – A max deadlift, bodyweight pullups, and snatches with a 16kg kettlebell
Women’s Open (12kg KB) – A max deadlift, bodyweight pullups, and snatches with a 12kg kettlebell
Women’s Elite – A max deadlift, pullups with 5kg of added weight (11 lbs), and snatches with a 20kg kettlebell
Women’s Masters (ages 50 and older) – A max deadlift, bodyweight pullups, and snatches with a 12kg kettlebell
Men’s Novice – A max deadlift, bodyweight pullups, and snatches with a 20kg kettlebell
Men’s Open – A max deadlift, bodyweight pullups, and snatches with a 24kg kettlebell
Men’s Elite – A max deadlift, pullups with 10kg of added weight (22 lbs), and snatches with a 32kg kettlebell
Men’s Masters (ages 50 and older) – A max deadlift, bodyweight pullups, and snatches with a 20kg kettlebell

Register here.

Warmup

Jump Rope 3 Minutes
Hip Mobility Series
10 Downdog Push-ups

With a partner:

20 Medicine Ball Chest Pass

Lift

Levels 2-4
5 sets
5 Bench Press (80%)
5 Barbell Row

Levels 0/1
5 sets
5 Kettlebell Floor Press
5 KB Bent-over Row

Conditioning

Alternate with a partner:

A.
3 Rounds

Upper Body Complex:
30 sec each for max reps

Battling Ropes – alternating
Ring Rows
Battling Ropes – double
Push-ups

L0-2 – Knee Push-ups are ok

B.
4 rounds (12 min limit)

Jump Rope
15 Medicine Ball Overhead Throws
60 sec Rest

L4 – 75 Double Unders
L3 – 50 Double Unders
L0-2 – 150 Single Unders