Thursday, June 29, 2023

Clean & Jerk - Vertical Bar Deadlift (1 Hand, 2")

Thursday, June 29, 2023

Home Gym


Warm Up

Reverse Hyper
Crossover Symmetry
Hip Hammy Flow
PVC Pass Throughs

Clean & Jerk

Build to heavy for today


Vertical Bar Deadlift (1 Hand, 2")

50 - good
75 - good
100 - failed
75 - good
85 - weighed at 95 pounds (with spacers and 7.5 pound vertical bar)
90 - kind of iffy on whether I would have gotten down command

45 minutes total workout

950 Yard Swim

Thursday, June 29, 2023



Pool Swim (Outdoor Pool)

1x500 FR
1x100 BR
1x50 BA
3x100 FR
950 total - 30 minutes

Colorado Records Day Plan

There are a couple of postal meets around the corner and Ruth will be hosting a Colorado Records Day.  With a judge on staff, I would like to do the Q3 and IAWA postal and hopefully set a few records in the process.  If there is time, I would like to establish records in some other lifts for the 50-54 year old 90 kg weight class.

Holdout - Lowered - OPEN - Attempt 35, 40, 42.5
Ciavattone Deadlift - 397 - Attempt 255, 275, 295
Clean & Push Press - 193 - Attempt 125, 130, 135

1 Hand DB Swing - 78 Left/ 97 Right - Attempt Record 75, 80, 85
Cont C&J - 135 - Attempt Record - Train and try to hit 140
1 Hand 2" Vert Bar - 154 Left / 199 Right - Attempt Record - Train and see?
2 Hand Ciavattone Deadlift - 397 - Attempt 255, 275, 295

Depending on Time:

1 Hand DB Swing - RA
Cont C&J - RA
1 Hand 2" Vert Bar - RA
Ciavattone Deadlift
Holdout - Lowered - RA
Clean & Push Press
Bench Press, Hands Together - Open at 110
Bench Press, One Arm (left arm, open at 55)

Wednesday, June 28, 2023

Bench Press & Grip Training

Tuesday, June 28, 2023

Basement Gym


Bench Press



100 left, failed right
90 left, right
90 left, right

75 left, right
85 left, right
85 left, right

Pinch Block
20 left, failed right
10 left, right
20 left right
20 left, right

Finnish Ball
20 left, right
25 left, right
30 failed left, made right
30 left, right

40 minutes total workout

Monday, June 26, 2023

Basement Gym Visit

As part of my trip to Missouri, I stopped in Kansas City to trade some weights with another member of Vintage Weightlifting Swap.  As a bonus, he showed me his OA bath set up and his basement gym which was fantastic. 

Notable barbells included a vintage safety squat bar, longhorn bar and two different trap bars (Eleiko and Kubuki Strength).  He had a plethora of globes, buns and roundheads.  He is working hard to complete a globe set.  He also had a variety of grip implements including cannonballs, grandfather clock, pinch blocks, iron mind stuff and a half 50 globe that I could not get off the ground.  His collar collection was extensive as well.  Of note were the ship wheels and Ivankos.  The plate spanned quite the gamut with York DD, Marcy LA, BFCO DD, Mars DD, Ivanko, International and Rogue 6 shooters.  He also had a full York Standard set.  The Kettlebells were interesting as well.  They were a full set from Onnit including the rare Iron Man kettlebell.  Another cool item was plate hangers that could be attached to any barbell to allow for overhead pressing with limited ceiling height.

A couple of item I had never seen were an Sidewinder Revolution Wrist Roller and T-Bells.  He had actually purchased about 50 T-bells at pennies on the dollar and had been flipping them.  We were able to work out a deal so that I could trade for them.

A.L. was a great guy with a passion for lifting, modern equipment and vintage equipment.  We chatted for well over an hour about all things gym and non-gym.

I came with a few dumbbells for trade and left with a dumbbell, some squat stands, a few change plates and a couple of t-bells that I am excited to try out.

USAWA 2023 National Championship

I have been involved with the USAWA for a little over a year and decided to enter the National Championship meet hosted by Clark's Gym in Columbia, MO.  The event was held at the American Legion post which could accommodate 16 lifters and their families as well as the spotters and meet directors very comfortably.

There were two platforms which were simply 4 sheets of plywood screwed together.  The racks and weights could best be described as classic and vintage without all of the bells and whistles of modern day combo racks and bumper plates.  The scoring lights were homemade and very robust.  There was also some custom equipment on display including the heavy lift bar.

The drive in was 10.5 hours plus an hour lost to the time change.  With some stops, I rolled into town around 8:00 PM local time.  I got settled into the Residence Inn and got fitful sleep until morning.  I had some eggs and a pastry and headed over.  We did weigh ins on a bathroom scale and I came in at 193.4 pounds (90kg class) as planned.

16 Entrants:
John Carter - Clark's Gym (local)
Nick Frieders - Clark's Gym (drove from Chicago)
Tony Lupo - Clark's Gym (local)
Travis Luther - Clark's Gym (local)
Abe Smith - Clark's Gym (local)
Eric Todd - KCSTRONGMAN, Kansas City
David DeForest - Clark's Gym (?)
Wyatt Sawyers - Clark's Gym (Oklahoma)
Beth Skwarecki - Habecker's Gym (?)
Randy Smith - Clark's Gym (Michigan)
Joe Garcia - Clark's Gym (local)
Chad Ullom - Dino Gym (Holland, KS)
Everett Todd - KCSTRONGMAN, Kansas City
Phoebe Todd - KCSTRONGMAN, Kansas City
Sanjiv Gupta - Unattached (Denver)
Denny Habecker - Habecker's Gym, Lebanon, PA

Day 1

Two Hand Clean & Press, Heels Together - I had practiced for this and knew my opener at 95 pounds.  It felt good and I progressed per plan at 95, 105 and 115 pounds (3 for 3); Best 210, Median was 117.5.

Front Squat - I had practiced this, but felt really good during warm-ups.  I raised my opener from 115 to 135 pounds and progressed well at 135, 155, 175 pounds (3 for 3); Best 325, Median was 200.

Steinborn Lift - I had practiced this and opened per plan at 65 pounds.  I felt really good and took my next lifts at 80 and 95 pounds (3 for 3); Best was 295, Median was 142.5.

Record attempts:

Apollon's Lift - plan was to open at 105, but I took two successful lifts at 115 and 125 establishing a National 50-54 year old 90kg record.

Clean and Push Press, Fulton Bar - plan was to open at 105, but instead I missed the first attempt at 125 and making the second attempt at 125 establishing a National and IAWA 50-54 year old 90kg record.

Judd Clean & Jerk - I failed my opener at 45 pounds as I had practiced this as a clean & press and abandoned further attempts.

Full Gardner - plan was to open at 45, but I was not feeling real steady.  I made attempts at 35 and 40 pounds establishing a National and IAWA 50-54 year old 90kg record.

Scott Lift - plan was to open at 105, but I was feeling good and made lifts at 115, 125 and 135 pounds establishing a National 50-54 year old 90kg record.

Deadlift, no thumbs, overhand grip - I was planning to try this at Colorado Record's Day, but instead made attempts at 255 and 275 pounds establishing a National 50-54 year old 90kg record.

Day 2

Hip Lift - This was brand new for me.  Essentially a heavy bar (2 inch solid steel bar with a single attachment point in the center) is loaded and a hip belt (reinforced leather belt with solid rings, chain and hook) is adjusted to the appropriate length to allow the lifter to extend legs and break the heavy bar off the ground.  I got up to an iffy 675 pound in warm ups.  I opted for 500, 600 and 675 pounds (3 for 3); Best was 1775, Median was 1262.5.

Two Hand One Inch Vertical Bar - This was new for me, although I have done other grip stuff.  I warmed up to 132.5# in each hand (265#) and it was OK, but did not feel good.  I opened at 107.5 then 117.5 and 132.5 and I took a fourth record attempt that was successful at 135 pounds (270 Total).  This established the National 50-54 year old, 90kg record; Best was 465, Median was 295.

Two Hand Swing - I had a plan to open at 70 pounds, but opened heavier and went 80, 90 and 95 pounds (3 for 3) but got my only red light of the meet.  The judge saw a soft right arm and no press out is allowed in this movement; Best was 150, Median was 90.

National Scoring
Two Hand Clean & Press, Heels Together - 115
Front Squat - 175
Steinborn - 95
Hip Lift - 675
Two Hand One Inch Vertical Bar - 265
Two Hand Swing - 95
Total - 1420 pounds
Adjusted Lynch Score - 1460.67 points

This was good enough for 13th place out of 16 lifters.  I was ahead of the female lifters and the junior lifter, but last among the adult men.  I was happy with the result.  I would have to bump my heavy lift up to over 1000 pounds to have been competitive.  My other lifts were reasonable, but not at the top of any category.  My Clean & Press, Front Squat, Vertical Bar Lift and 2 Dumbbell Swing were within 15% of Median.  The Steinborn and Hip Lift left the most room for improvement.  My 95# Steinborn was 50# behind the median.  The median Hip Lift of 1262.5 was nearly double my 675# effort.

The drive was 740 miles and took me 10.5 hours each way.  Gas was probably around $200 round trip, lodging was another $275 and lunches were another $20.  Meet registration was $40 and dinner was $25.  All in all, it was a reasonably priced trip for a great adventure.

I heard some great stories as well.  The Scott Lift was named after a nurse who was trying to pick patients up and realized if she got down on her knees and hook her arms under their shoulders, she could pick them up.  Bill Clark has never drank alcohol, smoked or drank soda pop.  Over the course of his life he served in the US Army, was a baseball scout, and served as an official and trainer in a variety of sports from racewalking to powerlifting and lots of stuff in between.  Clark's Gym has never been profitable and has never been professionally cleaned since its inception in 1987.  Nick and Travis are interested in city planning and we discussed technical challenges in transportation which is a hobby of theirs.  Abe is a civil engineer.  Randy is a retired pathologist.  Dave has an apple orchard.  Just an amazing group of interesting folks.

I had a lot of extra gear.  I used the belt and wrist wraps.  I used my lifters and Reebok Nanos.  I would have like to have had my Reebok Crossfit TR Lite to use for heavy lifts and deadlifts.  I will probably purchase some RDX knee wraps from Amazon.  These are what Beth uses and they were reasonably comfortable and supportive.  I would still want to keep some tape and first aid in case of injury.

Heavy Lift Bar.  This was pretty interesting.  These have all been fabricated by the gym owners and consists of a 1-15/16" solid steel shaft (7 to 8.5 feet) with an inside sleeve between 16 and 42 inches with a single hook located at the center.  The competition bar was definitely less than 7 feet, but was certainly appropriate for the junior lifters and myself.  I had never seen that many 100 pound plates in one place, but the stronger athletes were loading them up.  I do not recall the max lift, but it was on the order of 1800 pounds.  Fabricating a bar would cost me a minimum for $500.  I would also need to find belts and harnesses.  Finally for training, 1000 pounds of 100 pound plates would cost me $2500.

Thursday, June 22, 2023

2023 Equipment Purchases

For supposedly being done, several times over, I have accumulated quite a bit in 2023

Modern ($1,820)

January - 2x2 tiles
February - Emaxx bar
March - kettlebells, sled, training plates, mass storage, reverse hyper, regret banner
April - Kabuki, Weight it Out change plates
May - Rogue change plates, Kilo change plates, technique plates, wall mount rig
June - Rogue change plates, Abmat barbell pillows

Vintage ($1,025)

January - York Roundhead (50#)
February - Deep Dish (Billard 45's, USA 10's)
March - York Roundhead (6-6-12-15-15-35-35#), York Plates (2 pair 2.5's), Globes (40's)
April - York Roundhead (12#)
May - York Roundhead (9-9#)
June - nothing yet

Notably, nothing has been sold during this time.  Previous 6 month spans have all seen some selling.

Vintage available for resale - 1-15-15-15-50-80-85-95 dumbbells

Modern available for resale - ?

Power Clean - Metcon

Thursday, June 22, 2023

Garage Gym


Warm Up

Hip Hammy flow
Reverse Hyper
PVC Pass Throughs
short Barbell Warm Up


Power Clean
Every minute on the minute, 5 Sets
2 Reps @ 75%
Every minute on the minute, 4 Sets
2 Reps @ 80%
Every minute on the minute, 3 Sets
1 Rep @ 85%+

I went with 95-105-115# (percentages based off of 135# as I have not cleaned in a while).  Weight felt good.


7:00 AMRAP
7 Deadlifts 225/155lb, (102/70kg)
7 Bar Facing Burpees

I scaled this to 185# and still struggled.  I finished 3 rounds in 7 minutes and was pleased with the effort.  The burpees were certainly taxing in the 85 degree garage today.

Programming from Vintage CrossFit

Dwindling Gym Wish List

Strongman Sandbag
Strongman Log
Thompson Fatbells (18, 26#)
Safety Squat Bar
Air Bike
KG bumper plates (10 & 15 kg)
Rogue C70S barbell

Expanding Overflow Items

As I continue to arrange and rearrange my gym space, I find myself with overflow items that I am not ready to part with, but am currently not using.

Fringe Sport wall rig
Rogue Squat Stands
Hoist Ab Bench
Bosu Ball
J Box set
EliteFTS Squat Box

Wednesday, June 21, 2023

Heavy York Roundheads

I have been toying with selling my "heavy" York Roundheads.  I feel like I could train up to 50 pounds.  Past that roundheads are a pain in the ass and fragile.  I would prefer to have a pair of loadable dumbbells for the rare heavy opportunities.

I listed the 80, 85, 90, 95, 100, 100 on Vintage Weightlifting Swap on April 12 and had some interest, but nothing that materialized.

I listed the 65, 70, 75, 80, 85, 90, 95, 100, 100 on Vintage Weightlifting Swap on June 19 and have had more promise by listing pricing $2/pound for singles and $800 for the hundreds.  The fact that I am driving to Missouri helped as well as one buyer is in Kansas City.

Considering I paid $1200 for 1050 pounds of weight, I would be doing well at anything in the neighborhood of $1.50/pound.

65 - 

I would definitely want to keep the 40-40-45-50-55-60 and would value them at $1.50/lb = $435.

The 65-95 are tougher.  I would hope that I could list or blob them for $1050 (560 pounds, around $2/lb)

The 100's are "worth" $800 to $1200.  I am ready to concede to the lower end as I have not come across many buyers.

UPDATE 6/24/2023 - Sold 100's and traded the 90 for a 75 with Aaron Lee

UPDATE: 9/15/2023 - Sold 680 pounds to Daniel Olson via Facebook Marketplace.  He is planning on blobbing them and sharing with a friend.

Bench Press - Grip

Tuesday, June 20, 2023

Basement Gym


Bench Press


Grip Implements


75 L/R
100 L made; R fail


75 L/R

Finnish Ball

Testing with the new rigid attachment

20 L/R

I would still like a third loading pin to use primarily with the pinch block.  Not sure which route I want to go.  It would be ideal to set up a washer and rope solution for the short term.

Monday, June 19, 2023

Back Squat - Metcon

Monday, June 19, 2023

Air Force Academy Fitness and Sports Center


Warm Up

Hip Hammy Flow

Back Squat

3x3x176# (80 kg)

Core Work

Reverse Hyperextensions - 3x12x50#

GHD Hip Extensions - 2x8

GHD Sit-ups - 5-4-3

Pull-ups - 2-1-1


4 Rounds
15 cal ski erg
5 push-ups
12 KGS (26#)

The fitness center on base is nice, but not as nice as some other bases I have been on.  Small functional fitness area, racquetball court converted into a spin room, lap pool, main weightlifting room with machines and fee weights, cardio equipment was upstairs.  The functional fitness area had rouge rig and squat stands, GHD, Reverse Hyper, jerk boxes, wall balls, slam balls and kettlebells.  The had Rogue IWF kg bumpers and Uesaka change plates.  Overall, a nice facility.

Sunday, June 18, 2023

USAWA Q2 Postal - Metcon

Sunday, June 18, 2023

Garage Gym


Warm Up

Jumping Jacks
Hip Hammy Flow
Crossover Symmetry
PVC Pass Through

Snatch, One Arm (Left)

55 - good
65 - press out
65 - good

Continental to Belt

155 - good
165 - good
185 - good


4 Rounds for time:
200 meter run
1 pull-up
5 push-up
10 abmat sit-ups

Finished in 9:54

Friday, June 16, 2023

Bench Press

Friday, June 16, 2023

Home Gym


Warm Up

5 min row
Reverse Hyper
Crossover Symmetry
Hip Hammy Flow

Bench Press


30 minutes total workout

Thursday, June 15, 2023

Open Water Swim

Thursday, June 15, 2023

Bear Creek Lake Park


Open Water Swim

Every 5 minutes - Swim out to 2nd buoy and back ~140 yards

~420 yards total in 15 minutes

We are well into June and I was long overdue to break out the wetsuit.  As I had no idea what I was getting into, I opted for my blue seventy gloves and swim socks in addition to my Vortex sleeveless wetsuit and latex swim cap.  The water was really cold.  I would estimate around 60 degrees.  In retrospect I would have liked having my thermal cap.

Reading my old race reports, the coldest swim I remember was 58 degrees.  I had forgotten that I own earplugs and will use them on my next swim as my left ear was definitely feeling the chill.  Otherwise, I was dressed appropriately, but I was cold.

Each lap took me around 3:45 and I could rest for a minute.  Surface conditions were windy and there was lightning in the distance.  I felt good about getting out in the water and decided to call it a day.

Tuesday, June 13, 2023

Press - Metcon

Tuesday, June 13, 2023

Garage Gym


Warm Up

Jumping Jacks
Reverse Hyper
Crossover Symmetry
Hip Hammy Flow


Every 2:30, 4 Sets
5 Strict Press @ 75%
Rest 20 seconds
3 Push Press @ 80%+

I scaled this to 75 and 80# (63% and 66% of estimated 120# strict press).  I moved well and it was a good challenging weight.

“The Sting of Wisdom”

3 Rounds
4:00 AMRAP
3 *Body Blasters
5 Box Jump Overs 24/20′
10/7 Calorie Bike
2:00 rest

*Body Blaster = Burpee + Kipping Pull-Up + Knees to Elbow

This was brutal.  I did the body blasters, 24" box and switched the bike to a 200 meter run that I was finishing in about 1:20.  I picked up the next set where I left off the previous set.  I have a lot of work to do on my pull-ups and upper body pulling strength in general.

Set 1 - 1 Round + 2-2/3 body blasters
Set 2 - 2 Round + 7 reps
Set 3 - 4 Rounds (Hail Mary run, finished 10 seconds over cap)

Programming from Vintage CrossFit

Strict Curl, Reverse Grip

75 failed

Prepping to use this as a possible USAWA record lift.

Fitness Goals 2023 v3

I thought v2 was perfect.  However, I have found some additional events that I am hoping to sneak into the schedule.  Also Thor Strength is contemplating adding a winter event so I cannot let my Strongman training go completely.

February - CrossFit Open (v1)

May - Littleton's Strongest 2 (v2)

May - Garage Gym Competition (v1)

June 24-25 - USAWA Nationals in Columbus, Missouri (v3)*

July 13 - USAWA Colorado Record Day, Colorado Springs (v4)*

July 17-20 - Business travel to Columbus, Ohio

July 22 - Tough Mudder Byers, Colorado (v2)

July 29 - AFA Push/Pull/Squat Colorado Springs, Colorado (v4)*

August 6 - Colorado Scottish Festival Amateur Scottish Heavy Athletics in Sedalia, Colorado (v3)*

August 7-9 - Business travel to Loveland, Colorado

August 11-14 - Personal travel to Memphis, Tennessee

August 19 - Thornton Celtic Festival and Highland Games (v5)*

August 26 - D'Evelyn Dash (v1)

September 9 - Littlefoot Triathlon (v1)

October 14 - King Kong Grip Challenge in Carbondale, CO (v3)*

October 19 - Personal travel to Orlando, Florida

October 28 - Garage Gym Competition (v1)

November 5 - Deka Mile (tentative)*

November 11 - Lakewood Unsanctioned Powerlifting Meet*

November 20 - Personal travel to New York

December 2 - Thor Strength Showdown (v4)* - CANCELED

*Indicate new events since v2.

I still think it is possible to train and enjoy competing in different events.  Priorities:
  • Open Water Swimming
  • Running
  • Drop in at FitFocr
I need to balance all of this against a somewhat hectic summer with a couple of business trips, supporting my daughters with internship, summer camps and basketball camps.

My priority events are still the Tough Mudder and the Littlefoot Triathlon.  I feel like I can train through and enjoy a Odd Lifts, Highland Games and Grip Contest, but it will definitely be some windshield time.  I typically opt for events close to home, but have enjoyed branching out.

I consider myself an all around athlete and believe in the General Physical Preparedness model.  The events would require a lot of specific training in order to do well.  I am hoping to manage with one specific training session per week.
  • Highland Games - throw once a week
  • Odd Lifts - not much I can do here, the contest is in a couple of weeks.  I might get in two more good training sessions
  • Grip Challenge - two short sessions per week - Jug, Crusher, Finnish Ball, Pinch Block
v1 included running an 8 minute mile and getting up to a 225# bench press.  I still want to work on those.  It also included RMRR participation.  I joined and have done one event and may start dropping in for track workouts on Wednesday nights at Wheat Ridge High School.

v2 added a Strongman event that I found online and the Tough Mudder that Dave is coming to town for.  I did really well in the Strongman event and would like to work towards being strong enough to participate in open events.

v3 added USAWA Nationals, Highland Games and the 2023 King Kong Grip Challenge.

v4 are last minute additions and events that I learned about in real time.

The thought process and calendar is important as I think about training for next season and the events I want to participate in.

Front Squat - Metcon

Monday, June 12, 2023

Garage Gym


Warm Up

5 min row
Reverse Hyper
Crossover Symmetry
Hip Hammy Flow


Front Squat

Every 3:00 minutes, 4 Sets
Set 1: 12 Reps @ 60%
Set 2: 10 Reps @ 67%
Set 3: 8 Reps @ 70%
Set 4: 8 Reps @ 72%

This went horribly.  I started with 95# (50% of my estimated 1RM) and bonked at 8 reps.  From there I went in reverse and did


“Keep the Wolves Close”

16:00 amrap
30/24 Calorie Row
20 Hang Squat Snatches, 95/65lb, (43/30kg)
10 Dual Dumbbell Box Step-Overs 50/35lb, (22.5/16kg)

I scaled this to 55# hang squat snatch and 27.5 lb dual db box step overs.  I moved well, but it was exhausting.  2 rounds + 8 cals.  I did 4 sets on the snatches and 2 sets on the step overs.

Round 1 - 7:12
Round 2 - 15ish
Round 3 - 8 calories at 16 min

Programming from Vintage CrossFit

Monday, June 12, 2023

Europe Workouts

Monday, June 5, 2023

CrossFit Louvre (Paris)


Warm Up

Plate hops
Plate air squat
Plate burpees
Plate skaters

Heavy Back Squat


I went 135, 155 and 175 and still lit my left hammy up on the first set.


3 Rounds of
30 seconds goblet squat
30 seconds broad jump
30 seconds rest

Nice box close to hotel.  The entry was on street level with the workout spaces one level down and bathrooms one level below that.  It was tight quarters with 24 people in class sharing 3 squat stations.  About 18 guys and 6 gals.  Coaching was good with reminder to stay back on heels.  Drop in was 30 euros plus 3 euros for warm Fit-Aid.  They did not have any XL shirts.

Everybody got name tags at the start.

Wednesday, June 7, 2023

World Fitness (Paris)






Back Extensions

DB hammer curls - 9kg

Foam roll

World Fitness was a globo gym connected the hotel.  They were well outfitted with machines and free weights.

Thursday, June 8, 2023

World Fitness


Nautilus Machine circuit - liked abductor and torso twist

Incline Bench - 20, 30, 40kg

Free Motion torso twists

Deadlift and Boris Deadlifts - 60kg

Rope Grip Ab crunch

Friday, June 9, 2023

Personal Health Club (Amsterdam)


Walk on treadmill
Calisthenics - Air Squats, push-ups
Machine torso twists
DB Bench Press
Foam roll

This was a private globo style gym with Pilates and a boxing studio.  It was much cleaner with a bunch of rules.  More machines and fewer free weights.

Saturday, June 10, 2023

CrossFit Amsterdam


Warm Up

200 meter run
Inch worms
Shoulder taps
Push-ups - slow decent, snake up
Pull-ups - scap pull-ups

Partner WOD (they do this every Saturday)


30 minute AMRAP

30 DU - scaled to 60 singles
15 PU - scaled to banded, then jumping
15 Push-up - scaled to knee push-ups
50 meter shuttle run

Peter was kind enough to partner up with me and we were equally paced.  We each finished 5 rounds.

Directly into Max Deadlift in 5 minutes

Bars were pre-loaded and I went from 60 kg to 120 kg.

Loved this box.  Founded in 2009 and the oldest box in Amsterdam, they had a huge space with pull-up bars along the walls, cool graffiti on the walls, strongman stones, parallettes, parallel bars and a really good vibe.  Big class with about 30 people.  They did have an XL shirt and I grabbed one.  20 euro drop in, 30 euro shirt, 3 euro ice cold Fit-Aid.