Tuesday 3/18/20

Option #1
“Mirror Effect”
On the 0:00… 1 Mile Run
On the 10:00… 100 Burpees
On the 20:00… 1 Mile Run
*3 Separate Scores

Option #2
“Death by Burpees”
On the Minute for AFAP:
“X” Burpees
Round 1 – 5 Burpees
Round 2 – 6 Burpees
Round 3 – 7 Burpees
Continue to add (1) rep for as far as possible.
*Your score is “round + reps”, which is your last completed round + partial
** Ex. If you finish all 15 burpees within the minute and then get 13 burpees into the round of 16, your score is 15+13

Monday 3/16/20

ANNOUNCEMENT-Please read your email/our previous post on SPT temporarily suspending classes starting tomorrow.

Starting our home gym workouts with something SPICY for you!
All workouts can be found on the free SugarWOD App-CompTrain Home Gym track!

“Spice Girls”
For Time:
10 Single DB Hang CJ, 50 Lateral Jump Squats
20 Single DB Hang CJ, 50 Lateral Jump Squats
30 Single DB Hang CJ, 50 Lateral Jump Squats
40 Single DB Hang CJ, 50 Lateral Jump Squats
50 Single DB Hang CJ, 50 Lateral Jump Squats
Rx Dumbbell – 50/35
*Change hang CJ arm every 5 repetitions
*Lateral Jump Squat: Air Squat followed by a two-foot hop laterally over dumbbell

“Spice Girls”-No Equipment
For Time:
5 Walkouts, 50 Lateral Jump Squats
10 Walkouts, 50 Lateral Jump Squats
15 Walkouts, 50 Lateral Jump Squats
20 Walkouts, 50 Lateral Jump Squats
25 Walkouts, 50 Lateral Jump Squats
Lateral Jump Squats: Air Squat followed by a two-foot hop laterally over a small object (3-6″ in height). Let’s find something that resembles the side of a dumbbell to give ourselves an object to jump over.

Temporarily Suspending Classes

As a follow up from our last email, our number one priority is our SPT family.

As we learn more about COVID-19 we have come to the conclusion that keeping our doors open could negatively impact the health and safety of our members and our surrounding community. After a lot of going back and forth, we are taking precautionary measures and will be suspending our classes and open gym for at least one week. 

This is not a decision based on fear. We understand that for many of us catching COVID-19 wouldn’t be an issue. Our goal in this is to be proactive in doing our part to stop the spread of this virus within our community. We are going to take this week to access any new information that surfaces about COVID-19.

We are not going to just leave you hanging, we will be posting at home workouts to our website every night (can’t get rid of us that easy!😉) Exercise is so crucial for the body and for the immune system, along with fresh air, hydrating well, eating well, getting adequate sleep and staying connected to loved ones! With this being said, we want to stay connected with YOU. We will be active on our Facebook group and posting daily, please stay connected!

We will be temporarily suspending classes beginning tomorrow, Monday, March 16. The gym will be open from 3-5:30pm for anyone who needs to stop by and grab their things for at-home workouts. Please stay posted to our Facebook group and email for any updates, and please spread the word to your fellow gym buddies who aren’t great about checking their email or Facebook!

We have the most supportive and loving community, we have been through so much together. Please know that the decision to suspend classes temporarily is extremely difficult for us. We understand that this will be frustrating to some. In the end, we may look back and say that this wasn’t needed, in fact we hope that it is what we say. We will begin classes again as quickly as we can, promise!

If you have any questions, concerns, or comments, please send them to or text/call us. This will allow us to tend to each of you directly. 

We love you all so much,

Casie and Shan

Saturday 3/14/20

Teams of 3
For Time (35 Minute Cap):
5 Rounds of “DT” (155/105)
100/70 Calorie Assault Bike/Row/800m Team Run
5 Rounds of “DT” (155/105)
100/70 Calorie Assault Bike /Row/800m Team Run
5 Rounds of “DT” (155/105)

1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

  • One athlete works while the other two rest in this team of 3 workout
  • Teams must complete all 5 rounds of “DT” before moving onto the bike

Friday 3/13/20

“Power Wash”
Every 10 Minutes x 2 Rounds:
1,000/800 Meter Row
30 Dumbbell Power Snatches (50/35)
50 Wallballs (20/14)
*Score is Slowest of 2 Rounds

Not For Time
Strict Pull-ups
Strict Toes to Bar
Strict Handstand Push-ups
Reverse Crunches
15:00 Cap

Thursday 3/12/20


Power Clean Complex
On the 4:00 x 4 Rounds:
3 Unbroken Sets (9 Reps Total)
1 High Hang Power Clean
1 Hang Power Clean
1 Power Clean

For clarity, we are holding onto the bar for all (9) reps. High Hang, Hang, Floor, three times through for the complex.

10 Russian Kettlebell Swings (70/53)
10 AbMat Sit-ups
100m Run
20 Russian Kettlebell Swings (70/53)
20 AbMat Sit-ups
200m Run
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
300m Run

Continue to Add (10) Reps + 100m Run Until Time

Wednesday 3/11/20

How sweet is this shaker?!

Local company, Ice Shaker, specializes in creating the best shaker bottle on the market.

  • easy carry handle on the bottle that snaps down
  • same easy open pop top
  • fits into all standard size cup holders
  • kitchen grade premium stainless steel bottle
  • no sweat bottle
  • holds ice up to 30 hours
  • twist in agitator to break up powers (doesn’t make noise when shaken)
  • twist in agitator will also block ice from getting in the way when drinking

We were so impressed with the quality of these that we just had to get some for you guys!
We are going to do a pre order which gives you the ability to pick the size, color, and even get your name engraved on it.
26oz Color Options
36oz Color Options
26oz bottle with the gym logo and your name on it-$35
36oz bottle with the gym logo and your name on it-$45
Sign up sheet is at the gym on the whiteboard.
We can charge your member account, or will take cash or check to Two Girls and a Gym.


“Bergeron Beep Test-AMRAP Style”
15:00 AMRAP
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

3 Giant Sets:
10 Rower Pike Ups
30 Hollow Body Scissor Kicks
50′ Quadruped Crawl

Rest as Needed

Tuesday 3/10/20

Hang Power Snatch
Every :90 x 10
1 Rep
Build as Form Allows

“Six Flags”
Every 3:00 x 6 Rounds:
15/12 Calorie Assault Bike/Row/200m Run
30 Double Unders
3 Power Snatches
Build in Power Snatch Weight

Monday 3/9/20


Tempo Back Squat
On the Minute x 10:
1 Pausing “”One and One Quarter”” Squat
Sets 1-2: 50%
Sets 3-4: 53%
Sets 5-6: 56%
Sets 7-8: 59%
Sets 9-10: 62%
Movement Order: Squat to full depth, stand to about parallel, return to full depth, then stand to full extension
Pause for 2 seconds in the bottom of the initial squat
Pause for 2 seconds at the top of the “”one quarter”” squat


Double Dumbbell Power Cleans (50’s/35’s)
Box Jump Overs (24″/20″)
Double Dumbbell Front Squats (50’s/35’s)
Toes to Bar
15:00 Time Cap

Saturday 3/7/20

Teams of 3
For Time (30 Minute Cap):
75 Power Snatches (75/55)
75/50 Calorie Row
50 Power Snatches (95/65)
50/35 Calorie Row
25 Power Snatches (115/85)
25/20 Calorie Row
100 KB Swings 53/35
25 Power Snatches (115/85)
25/20 Calorie Row
50 Power Snatches (95/65)
50/35 Calorie Row
75 Power Snatches (75/55)
75/50 Calorie Row