Don’t forget guys… The 1st Annual Bane In-House Comp is slowly creeping up on us! April 11th will be here before we all know it!

Get signed up today!!!! It costs NOTHING unless you want a T-shirt, then it will be the cost of the shirt. Think around $20. We still don’t know yet.


Speaking of shirts… Long Sleeves are going fast! Get yours before they are gone! And if you want size that we ran out of, let us know ASAP.

We will do another order in the next few weeks. Long Sleeves are only $25!!! And since it’s still cold out, they are a good deal!



One more thing. For the time being, we are canceling 7pm classes as of February 28th. We have not had anyone sign up for them in a long time.

We are going to start having different speciality classes at that time slot. Starting Wednesday, March 4… we will be having Oly Classes w/ Coach Ariel. They will be every Wednesday from 7-8pm. Get your Oly Lifts on point!!! Once you have the technique, the PR’s will come!!!!!!!


More speciality classes to follow in the upcoming months!!!


Wednesday, February 25




See Whiteboard




E3MOM 12

2 reps of the following complex

1 Hang Squat Clean + 1 Hang Power Clean


*Use 82% of 1 RM Squat Clean


‘Swing Away’


10 Wall Balls (20/14)

10 G2OH (45/35 – plates)

1 KBS (1.5/1)


*Each round you add 1 KBS. Score is total KBS*




Max Time Plate Pinch Hold (45/25)


You get 2 attempts. Record weight used AND time.