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AdvoCare Spark Party
Join our close friend Derek, some of the gym community, and our coaches for an AdvoCare mixer, after Kettlebell, at 7:45pm! Learn how AdvoCare has helped us improve our body composition, energy...
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Improving your Wrist Mobility
A lack of proper wrist mobility can limit the ability for people in movements like cleans, front squats, overhead squats, etc. We have been hearing comments from members like, "my wrist get very sore"...
View ArticleTight Shoulders? Let's fix that!
Having proper shoulder mobility is a foundational piece of good human movement and effective exercise programs. If we are training the upper body to pull and push in multiple planes through a full...
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Food and Fitness Hacks
Image courtesy of iosphere at FreeDigitalPhotos.net Put Rubber Bands on Your Water BottleYou’ve likely heard that in order to drink more water you should bring a water bottle with you throughout the...
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Managing Training and Life
Let's touch on something:WHAT PEOPLE SAY versus WHAT IT ACTUALLY MEANS“I’m too busy to go to the gym” = Being healthy is not a priority for me“I’m too tired from working/studying all day to workout” =...
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Making Improvements and Staying Fit as you age
This blog is more geared toward those that are 40 years of age and up but a lot of the information is applicable to athletes of any age. So that doesn't mean stop reading if you are under 40 years old...
View ArticleLegends Team Series Week 1
Workout A.Max Distance Row in 10 minutes switching every 20 strokes. Each team get 2 rowers. There is no scaled division for this portion of the workout. Then when the clock strikes 13:00...
View ArticleLegends Team Series Week 2
Rx'd WorkoutFor time, with one team member completing each portion:Karen150 Wall-Ball shotM - 20-lb. ball to 10-ft. targetF - 14-lb. ball to 9-ft. targetGrace30 clean and jerksM - 135 lb.F - 95...
View ArticleLegends Team Series Week 3
Part AOne male and one female athlete7 minutes to find:1 RM ground to shoulder (aka clean)Part BOne male and one female athlete7 minutes to find:1 RM back squatPart COne male and one female athlete7...
View ArticleLegends Team Series Week 4
WorkoutFor Time:30-30-20-20-10-10Thrusters (95/65lbs)Bar-Facing BurpeesNotesEach team will have two barbells loaded to the Rx weight. At the call of “3, 2, 1 … go,” one athlete will begin performing...
View ArticleLegends Team Series Week 5
As a team complete the following:Workout A200m Medball Carry Run Relay (14lbs)200m Row RelayThen as a team complete:Workout B200 Ground to Shoulder (95/65lbs)200 Front Squats (95/65lbs) Then in groups...
View ArticleLegends Team Series Week 6
As a team complete as many rounds and reps in 20 minutes of the following:2 Rope Climbs (15ft)15 Wall Balls (20 to 10ft / 14 to 8ft)10 Burpees30 Double Unders or 90 Single Unders8 Ground to Overhead...
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In the Spotlight | Ebensburg couple say gym members are ‘family’
As seen in the Tribune Democrat August 13, 2016. http://www.tribdem.com/news/in-the-spotlight-ebensburg-couple-say-gym-members-are-family/article_ddded22e-6108-11e6-ab8d-bb76cf325021.html Photo by...
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Ebensburg gym to host breast cancer fundraiser
EBENSBURG – An Ebensburg fitness center is hosting a breast cancer fundraiser that pushes participants to challenge themselves. The second annual Barbels & Boobs is scheduled for Oct. 1 at Legends...
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JMBCC Receives Donation from Legends Strength & Fitness Warehouse
Posted: 10/26/2016Legends Strength & Fitness Warehouse generously donated $4,476 to The Joyce Murtha Breast Care Center, equaling 100 percent of the proceeds from their October 1 fitness event,...
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How to Improve Flexibility and Mobility for Squatting
How to Improve Hip Flexibility and Mobility for SquattingLack of hip flexibility might be the main reason people are prevented from squatting properly. This is caused by hip flexion. What’s is hip...
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