Chillicothe Strength and Conditioning

Chillicothe Strength and Conditioning My mission is to provide our community with the tools necessary to improve quality of life through functional fitness.

05/13/2026

What will set someone up for success if they're just starting a fitness routine?

1. If you're going solo, research and develop your training layout. Ex. 6:00 targeted warmup, 8:00 mobility, 20:00 weight resistance, 8-12:00 metcon.

2. Establish frequency (weekly rest/recovery cycle) and stick with it. Training will make you sore/tired; it's challenging. If it wasn't, the majority of us probably wouldn't be overweight.

3. Calculate and maintain your required macros, hydration and sleep. Excess body fat requires excess calories in regards to your actual caloric needs. Although there's always an endless supply of excuses for being overweight, remember, fat development requires calories. Your genetics can't magically manifest extra fat, there are excess calories coming from somewhere, most likely your fork. Be honest with yourself.

Lastly, if you plan on sticking with it, find a buddy to help keep each other accountable. If said buddy is flakey, find a new buddy. If you're set on going solo, try and determine what your goal is that keeps you going.

05/06/2026

We're starting our next strength cycle for the summer!

To greatly reduce the risk of ego driven injuries, we're establishing our starting 3RM's post conditioning. This method ensures honest and verified strength abilities prior to percentage based sets.

Today is "Karen", followed by 3RM Back Squat.

MetCon

150 Wall Ball Shots for time @20/14 # to 10'/9' target. Our cutoff is 12:00.

*This is a lot of continuous work in a short time span, so ensure that you can properly do the movement. Scale the ball weight if necessary.
*Standards: Each rep passes through a squat (hip crease below knee height) and ends when the ball physically strikes above the target line. Ex. Athletic squats (only squatting to parallel) do not count, but can be a useful scaled squat.

These guys have 15:00 to establish their maxes after the metcon.

Same squat standards apply; from extension, hip crease passes below knee height, back to full extension for 3 reps in a row. Getting "close" to below parallel does not count, no matter how heavy the bar is. No racking in-between reps. Smith machines do not count as a full value weight; these are traditional squats. If you are using a spotter that physically contacts you during the lift, it also doesn't count. You are testing YOUR ability.

Current RX score to beat is 7:07, Kendra Davenport. Current 3RM Male weight is 300 #, Moi. Current Female is 185 #, Kendra Davenport.

If you'd like to learn how to lift challenging weights AND develop a solid engine, give us a shout for a free class with absolutely no contract.

Good luck out there, work safe/work hard.

05/01/2026

Pull, push and jump. Today's metcon is great way to see how balanced of an athlete you are. Try it out:

14:00 AMRAP of:
9 Deadlifts @185/135
12 Clapping Pushups
15 Box Jumps @24"/20"

*These deadlifts should feel fairly light, so don't be afraid to scale weight. Remember that for a clapping pushup to count, your chest has to touch the ground, as usual. Lastly, stand to full extension on deadlifts and box jumps. Be safe and enjoy!

04/24/2026

The best way to gauge one's level of fitness was, and still very much is, checking your bloodwork markers and recording performance results.

In the present day it's much too easy to get sucked into focusing on weight and appearance. Just remember, health comes first, and skinny doesn't equate to healthy.

Here's what our team is getting after this Friday:

Part A: 2,000m Row for time.
*12:00 CAP. Current time to beat, 7:25 Lambert Eller

Part B: 3 rounds for time:

25 YD Sled Push@215/175
25 YD Sled Hand Pull@Same
15 Push Presses@2×50/35
20 Calorie Row

*10:00 CAP. Current score to beat, 2+2

04/23/2026

If you're looking to start a pathway towards better health or are already underway, here's something to keep in mind:

When you decide to devote your time to searching for the next miracle drug/equipment/therapy/snake oil, you could have already made real progress with the proven methods of resistance training, nutritional education and targeted conditioning.

As most of us know, "new" doesn't necessarily equate to "best", or even "good". Here's an example. In CONUS we have access to the most modern food, modern medical care, pharmaceuticals, and training equipment...

And we're by far the most obese high income country on the planet. Close to half of our adult population is considered obese (40+%). What an achievement. At least our healthcare is super affordable...

Long story short, there are no shortcuts to true fitness. Do the work.

Here's our team endurance workout for today:

W/ a partner, 20 rounds for time of:
3 Rope Climbs (12' Tag)
30 Double-Unders

*27:00 Cap.
*If you are confident in both movements and have decent endurance, you can do this solo. Have fun and good luck!

04/15/2026

We're one week out from maxing our Olys, and folks are already hitting new maxes! Congratulations on your new clean and jerk max, Jamie Trent !

Here's today's adult class layout:

5:00 EMOM
2 Clean and Jerks (build)

20:00 E2MOM
1 Clean and Jerk (build)

MetCon:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Front Squat @115/75
Strict Ring Dip

*7:00 Cap.
As of the noon class, 4:58 is the RX time to beat, Patrick Harrison !

If you'd like to try a class, grab a buddy, contact us today to set up waivers, and show up for a free partner workout tomorrow. Last minute attempts tomorrow will not be entertained. Thanks!

04/11/2026

You ever had the doctor tell you not to do deadlifts because of how much they'll mess your spine up? Yes? Get a new doctor.

Can deadlifts hurt your back? Yes, they absolutely can, if you have dogsh*t form and/or are working outside of your ability.

When done correctly with a progressive overload, they build a trunk that is much more impervious to injury. Keep that in mind, though. Just because you can pull it doesn't always mean you should. Check your trunk first (this includes your abdomen). Lots of folks with 'back' problems really have a core problem, as in, there is no static core strength.

Humans are built to pull heavy payloads, but like everything else, if your body doesn't receive the proper stimulus, it will commit its resources elsewhere. Like a saggy butt or a muffin top, for example.

Anyways, here's our Friday workout:

Part A: 1K Ski for time. Our time to beat, 3:27, John Meneely !

Part B: 5 RFT of:
6 Sumo Deadlifts @315/235
4×15' Walking Lunge
20 Push-ups

*15:00 Cap. Our time to beat, 12:20, Corbin Valdéz !

**Good luck, and remember, if your chest doesn't touch the ground and/or your elbows don't lock, you're not doing Push-ups. Have a great weekend!

04/04/2026

Had a short double push workout for a humbling Friday.

11:00 AMRAP

20 Alternating Single Leg Toes to Bars
15 Push-ups
5 Deficit Handstand Push-ups @2"

Have fun, be safe!

04/02/2026

"Just wait until you're (insert older age than yours), your body will fall apart." - A person older than you, explaining why they can't train.

I often thought about this in my 30s, with little knowledge of how badly 40 year old me could stomp a giant mud hole in my ass.

Yes, recovery can take longer, and gains definitely take more focus. But if you start young, your body is much more adapted to staying active, and much more resilient in any efforts to fend off disease than someone who doesn't train.

It's super easy to find a group of peers who support each other's excuses not to work out, or pretend that just belonging to a gym is good enough. Don't get peer pressured into being an average American (overweight and spending beaucoup $ on medical treatments) just because everyone else does it. Be a savage.

Here's today's:

14:00 AMRAP
4 Ring Muscle Ups
7 Hang Cleans @185/135
4 Front Squats

Good luck!

03/24/2026

When you have knowledgeable training staff that not only understand how to scale workouts that are safe and effective for you, the only real obstacles you face are the ones you create in your head.

Facing challenges every day can carry many more physical and mental health benefits than, oh let's say stacking up hours of scroll time on TikTok.

03/24/2026

Following Olympic complex sets with a short metcon today.

4 rounds for time, 10:00 Cap.

9 Snatches @95/65
24 Alternating Pistols

*Keep in mind that pistols are an advanced movement. If your squat strength/flexibility isn't quite there yet, don't be afraid to scale to air squats. Find some reliable friends and get after it. Good luck!

Address

105 Elm Street
Chillicothe, MO
64601

Opening Hours

Monday 5am - 1pm
4:30pm - 6:30pm
Tuesday 5am - 9:30am
4:30pm - 6:30pm
Wednesday 5am - 1pm
4:30pm - 6:30pm
Thursday 5am - 9:30am
4:30pm - 6:30pm
Friday 5am - 1pm
4:30pm - 6:30pm
Saturday 9am - 10am

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