Battle for the Bell 3 Itinerary

And the big weekend is finally here! We are now officially less then 24 hours away from this Saturday’s Battle for the Bell 3. The itinerary for the day is below – please do not forget that there are no regular classes this Saturday or Sunday. We will be open on Sunday but it will just be an extended Open Gym session that starts at 10:00 instead of 11:00.

Parking Reminder – it’s going to be a zoo…we’ve spoken to our neighbors to let them know we’re hosting a whole lotta people this weekend. Most of the other tenants in the building aren’t here on weekends and they’ve said we can use their spaces in the front of the building. We’ve only been asked to not block the rear garage doors for the Oil Company if they need access to their trucks.

I hope everyone rests up today and we’ll see you all tomorrow!

Saturday Battle for the Bell 3 Schedule:

  • 8:00 Doors Open / Athlete Registration
  • 8:30 Judges Meeting
  • 8:50 Athlete Review: Workout #1
  • 9:00 – 10:20: Workout #1 – The Trooper
  • 10:35 Athlete Review: Workout #2
  • 10:40-11:40: Workout #2 – Flight of Icarus
  • Break for Lunge & Judges Meeting
  • 12:20 Athlete Review: Workout #3
  • 12:30-1:50: Workout #3 – Powerslave
  • 2:20 Final Cut & Athlete Review: Workout #4
  • 2:30 Workout #4 -Two Minutes to Midnight

Note: One person from each team is responsible for signing in and receiving the event shirts & scorecard packet for their team. 

Workout of the Day

  • Strict / Weighted Pull-ups
    • 5 x 3
  • FGB Style’ish – 3 Rounds of :90 work at each station for max reps
    • Row (Calories)
    • Rest 30 Seconds
    • Box Jumps (24/20″)
    • Rest 30 Seconds
    • Toes to Bar
    • Rest 30 Seconds
Strongtown 9:30

The 9:30 class working through their couplet.


BVN moving weight and doing a nice job of keeping the bar on his shoulders.


Renee showing a very nice setup for her front squat.


Justina getting deep into the bottom.



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Last Call for Judges & Volunteers

Judgement Meme

There are now only 2 days left until our 3rd Annual Battle for the Bell! If anyone is available and willing to help out we could still use a couple more Judges & Volunteers throughout the day. Fortunately it looks like we’re getting incredibly lucky with the weather and Saturday is supposed to be absolutely gorgeous. We’ll be getting the gym as ready as we can tomorrow night (Friday) and if anyone wants to lend a hand getting setup it would be greatly appreciated. Fair warning to the Friday Beer WOD…there is a high chance of wildcard gym chores that you may, or may not get volunteered for. Call it a hunch. In order to help put Humpty Dumpty back together again after the competition there will be no regular WOD on Sunday – instead we’ll be doing an extended Open Gym session starting at 10:00.

Workout of the Day

  • Front Squat: 3-3-3-3-3
  • Beefy Tabata: 8 Rounds
    • 45 Seconds Work / 30 Seconds Rest
      • Lunges
      • Sit-ups

Kim showing a solid lockout on her press.


Natalie keeping great midline stability through her lift.

Strongtown 4pm

Handstand pictures are always entertaining.


Dylan showing good form on her kettlebell swings.



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Battle for the Bell 3 – Heat Assignments

After a bit of delay all Teams and Registered Judges should have received an email late last night with general event info, itinerary for the day, as well as heat assignments. Please look things over to make sure we have the right team name and that your team is placed in the right division. Since last night it has already been brought to my attention that I had one team placed in the wrong division. The heats may change slightly over the next day or two depending on how much I messed up. There has been one switch since the email went out – Team Jimmy & 3 Short People is now known as Boobies and Snatches and they have switched places with Team Guns & Buns. You can see the updated list below:

Saturday Battle for the Bell Heats: BB = Big Bell, LB = Little Bell

  • Heat 1
    • The 4 Horsemen (BB)
    • Strongtown Injured Reserve (BB)
    • Swoleasarus Flex (BB)
    • Nat Miller (BB)
    • You Cook We’ll Clean (LB)
    • High Class Hook’ers (LB)
    • Hakuna MaSQUATA…it means big booty (LB)
    • The FourFits
  • Heat 2
    • Burpee Babes and Two Jerks (BB)
    • Red, Wod, and Blue (BB)
    • Old Guys & Thunder Thighs (BB)
    • 203 Bell Masters (LB)
    • Hook’d on Snatches (LB)
    • Halo 1 (LB)
    • Hellz Bellz (LB)
  • Heat 3
    • The 2nd Amendments (BB)
    • Nickel Slots (BB)
    • Strongtown (BB)
    • In 203 We Thrust (BB)
    • Guns & Buns (LB)
    • Snatch & Sniff (LB)
    • Matzo Balls & Meatballs (LB)
    • Baby Got Back Squat (LB)
  • Heat 4
    • Squats in the Curl Rack (BB)
    • 203 Power Rangers (BB)
    • Darkhorse (BB)
    • Boobies and Snatches (BB)
    • Booties and the Beastmode (LB)
    • Honey Badger don’t Care (LB)
    • Big Balls, Little Bell (LB)

Workout of the Day

  • Push Press: 1-1-1-1-1
  • LuRong Challenge WOD: 7 Minute AMRAP
    • 6 Handstand Push-ups (Lvl 3) / Hand Release Push-ups (Lvl 2) / H.R. Push-ups from knees (Lvl 1)
    • 8 American KB Swings (Lvl 3 & Lvl 2) / Russian KB Swings (Lvl 1)
    • 12 Kettlebell Sumo Deadlift High Pulls (Lvl 3 & Lvl 2) / KB Sumo Deadlifts (Lvl 1)
      • Lvl 3 = 32/24 kg
      • Lvl 2 = 24/16 kg
      • Lvl 1 = 16/12 kg

Sanchez showing a very solid lockout / catch in the bottom.


Missy working through her double unders.


Happy birthday Rob!


Brad showing a strong finish on his pull.

Strongtown 6pm

The 6pm class starting their 3 rounds.



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4 Days Away

And we’re back…this Saturday we’ll be hosting our 3rd Annual Battle for the Bell to determine who gets to lay claim to the golden demonbells for the next year! I meant to get an email sent out to all the teams this past weekend which obviously didn’t happen. I’ll be adding the final information regarding the overall event schedule, workout heats, etc…and will get the email sent out to everyone later today.

Strongtown – we’re going to be having a lot of people around the gym on Saturday. You don’t have to but you may want to either bring home or temporarily relocate anything that you would normally leave here to your car for this weekend. It’s not that we don’t trust people but we would just rather everyone be safe than sorry.

LuRong Challenge WOD: Wednesday

Workout of the Day

  • Hang Snatch: 1-1-1-1-1
  • 3 Rounds (12 Minute Cap)
    • 30 Wall Ball (20/14)
    • 30 Double Unders
Big Mike

Kevan making sure Big Mike hits depth.

Strongtown 9:30

The 9:30 class during their first 200m run.


Linda looking strong through her squats.

Rob & Jim

Rob & Jimmy working through their burpees.


Danielle showing some very nice form on her back squat.



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Monday Blog

Dear Strongtown, I apologize for the lack of pictures on today’s blog post. This past weekend was the first time I’ve had the chance to travel since coming back from London (#excuses) and I won’t be back until later this afternoon.  To make up for it I promise that we’ll be back to normal tomorrow and today we have a video of Dimitry Klokov making ‘King Kong’ look like a warmup. As a point of reference that is a 450lb deadlift and a 250lb clean. In the greater context of things the deadlift weight is less than his best clean and the clean weight is less than his strict press. I’m pretty sure he’s just doing the workout to remind everyone on this planet that he’s stronger than them.

Workout of the Day

  • Back Squat: 1-1-1-1-1
  • 21-15-9:
    • Run 200m
    • Burpees

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Beer WOD

Today’s blog was written by the collaboration known as MK:

For as much as we encourage healthy eating or some version of a paleo diet, we are also advocates of a healthy sense of community, which in most cases, includes beer. For those of you who are not typically around Fridays, or don’t stay past 5 pm, we typically coin Fridays after 4 pm Beer Wod. After the 4 pm class you can usually find a collection of members contributing to and participating in Beer Wod. It is pretty much just single reps for time. AMBAP runs to infinity if you are ambitious, or usually early evening when the gym shuts down. Just a reminder that all are welcome; bring a 6 pack or enjoy what’s already in the fridge. We will be starting and or finishing the actual scheduled WOD then sitting on the sidelines drinking a beer and cheering on all the suckers still working out.

Workout of the Day

  • 5 Rounds 
    • 15 Wall Ball
    • 15 Russian KB Swings
    • 15 Sit-ups
    • 2 Rope Climbs 
      • Rx1 = 16/12 kg & 1 Rope Climb
      • Rx2 = 24/16 kg
      • Rx3 = 32/24 kg
Strongtown 6am

The 6am class one of their rowing minutes.

Baby B

Baby B – doing big people things.


Wolf opting for the overhead rack position.


Tommy showing a great elbow position in the front rack.


Strongtown 6pm

Patty, Madden, Rachie & Annette finishing up their final handstand push-ups.



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Battle for the Bell 3: Final Countdown

We’re just about a week out from our 3rd Annual Battle for the Bell! All teams should receive an email with general event info, announcements, and clarifying any movement standards, this weekend. Assuming all goes well we should also be releasing the workout heats in the email for everyone. It’s getting real…

VERY IMPORTANT: If anyone is willing to volunteer or lend a helping hand at all we could definitely use the help. We’re still in need of a few more Judges to help make the day run as smooth Kerrygold butter. We realize that it’s long day and it might be hard for some of the Judges / Volunteers to be there the full time – that’s fine. Whatever people can do we’re grateful for. Anyone who registered as a Judge through Eventbrite – thank you, and you guys should also be receiving an email this weekend as well. If you’re willing to help and didn’t register through the site it would be easiest to just send me an email at this point ( and I’ll be sure to get you setup.

Rope Climb Warning: Friday (Tomorrow)

Workout of the Day

  • Barbell Lunges: 2-2-2-2-2
  • Every Minute on the Minute – 10 Minutes
    • Odd: Max Handstand Push-ups
      • 30 Seconds rest / transition time
    • Even: Max Calorie Row

Lesley is a natural ‘splitter’ and has a very solid landing position.


Adam getting set for his lift.


Kelly showing some impressive hamstring flexibility during her t2b.


It’s a blurry photo but Garret is showing an excellent lockout and catch position.

Ball Fort

And ball fort…



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