Row 1 minute (rear elevated 12 inches)

Row 1 minute (front elevated 12 inches)

Row 1 minute (flat)

“JT”

21-15-9

Handstand Push-ups

Ring Dips

Push-ups

*sub ring dips for bar dips, hspu’s for shoulder press

Nicknames.  Love ‘em or leave ‘em?  Unfortunately none of you have a choice (right K-Fed?).  Many of you are walking around the box wondering when we’re going to forget about your nickname.  Sorry gang, once you’ve been labeled with a moniker it’s going to stick with you for all of your days training inside the box.  It’s what gives this place that cool family vibe! What other gym can you walk into and see a Sonic, GyGy, Mesh, Machine, Aims, Bomba, ATP (Addicted to Pain), Irish Sean, B-Dub, Tine, Beavis and Butthead, just to name a few?

And now you can add one more nickname to that list-”Xena the Warrior Princess”.  This name was given to Karry by Brandon (above) after he watched as she walked over to his barbell and proceeded to add more weight for her 3 x 5 deadlifts.  As Brandon looked on in awe, he immediately gave her that fitting name.  Wear it proudly girl!-CN