Coach’s Wisdom: From Coach Chris

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“Your body will always default to what ever it has done the most of.  Warm-up lifts and training should resemble max speed and effort.  This trains your body to always be fast and aggressive, and more importantly it will train your body to make lifts.” – Coach Chris Lofland

The take-away?  Missing lifts in training is a great way to teach your body how to miss lifts. Execute all of your lifts as though they were of maximal weights, and make your goal *making lifts*.  Train smarter! :)

Strength & Conditioning Day 3:

Lateral Plyo hops x 10

Push Press x 6

Plank with touch x 20


4 sets:

Run 1 suicide

20 KBS

Rest walk 1:1


No Open Gym This Saturday, March 14


We will be closed this Saturday for Open Gym due to the Catalyst Athletics Olympic Weightlifting Seminar & Certification.  Make sure you plan your training accordingly!  We will have Open Gym next weekend.

Strength & Conditioning Day 2:

KB Snatch x 5

Weighted Step-ups x 6/leg

Band twists x 8/side


200m run

30 wallballs

30 burpees

200m run

Last Chance to Register for Catalyst Athletics Seminar


The Catalyst Athletics Olympic Weightlifting Seminar and Certification is THIS SATURDAY AND SUNDAY, the 14th-15th.  Register Now and take advantage of this amazing opportunity.  Click Here To Register

Check out this Blog post for more information:Catalyst Certification

Strength & Conditioning Day 1:

Power Clean + Clean x 1 + 1

Renegade Row x 8


Reps of 10, 9, 8, 7…

DB Thrusters

*25 Jumpropes between each set