Saturday 4/23/2016

Only put off until tomorrow what you are willing to die having left undone. – Pablo Picasso All Levels OTMEM 12: 12 Russian Swings (1st minute) 8 Ring Rows (2nd minute) 6 Squats (1 sec in the hole) (3rd minute)… Read more »

Friday 4/22/2016

We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -Carlos Castaneda All Levels 3 Rounds for time: 500M Row 40 DU’s/80 Singles 30 Tuck Ups 20 WB Shots (20/14) 10 Burpees 7… Read more »

Wednesday 4/20/2016

Giving is a lifestyle. All Levels @80-90% (65-75% Fitness Pace): 800M Run Rest 2 minutes 5 Rounds: 12 SA Walking Lunges (70/24) 10 KB Snatch (70/24)(from the floor) Rest 2 minutes 800M Run *For those that are able Snatch is… Read more »

Tuesday 4/19/2016

“No one can reveal to you aught but that which already lies half asleep in the dawning of your knowledge.” – Khalil Gibran All Levels 55 Cal Row 55 WB Shots (20/14) 55 Chin Ups (supine)/40 Jumping 55 Box Jumps… Read more »

Monday 4/18/2016

Happiness is found when you stop comparing yourself to other people. All Levels A. Squat T1&T2: Goblet Squat @ 2211, 7-10 reps, 4 sets, rest 60ish. T3: BS @ 2011, 6-9 reps, 4 sets, rest 60-90. T4: Build to a… Read more »

Fundamentals Week of 4/18/2016

Monday Other Common Movements: Wall Ball, Rowing, Step-Ups Tuesday Overhead, Press, Push-Press Wednesday Kettlebells Thursday Hang Power Clean Friday Back Squat Concepts/Mechanics, Split Squat, Tempo, Nomenclature

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Sunday 4/17/2016

“Don’t watch the clock; do what it does. Keep going.” – Sam Levenson All Levels Complete 5 Rounds: 2x Gym Heavy Farmers Carry 10 Sand Bag Power Cleans 10 Sand Bag Plank Drags (2 is one) 6 Big Box Jumps… Read more »

Saturday 4/16/2016

You don’t have to have it all figured out to move forward. All Levels A. Single Leg T1&T2: 10 Walking Lunges, rest 30 sec, 10 Alt Forward Lunges, rest 60 sec, 10 Alt High Step Ups, rest 60 sec, 10… Read more »