Trick or Treat!

Happy Halloween!


Four Rounds, each for time of:

800 Meter Run

Rest as needed

Post times for each round to comments.

Heeeev Hoooo

Way to go Nathan!

3 Rounds for Time:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post load & time to comments.

Rest

Will evaluation further enhance generations
to this?

Some theories on Human evaluation

Do you have any thoughts please post to comments.

One Of Our Champions

Congratulations to Diana who's finished
our 30 day Paleo challenge with some great
results 13lbs lost and a great improvement in
her all around Fitness. Good work girl!
(After Pictures Coming Soon)

Back Squat
1-1-1-1-1-1-1

Post pounds for each round comments.

3-2-1 Go!

Wall Ball

4 rounds for time of:

Row 400m
21 Burpees
Run 800m

Post time to comments.

Pain Storm

Flo Jo, Da Machine, Smoov

10,9,8,7,6,5,4,3,2,1 reps for time:
Thrusters 95/65
Ab Mat Sit-ups
Goblet Squat 53/35
Burpees
Deadlift 135/95
Ring Push-ups

Post load & time to comments.

Rest

He's dead Jim

Don't believe the hype
Get down on it

Met-Con Anyone

Nic goin for it

For time:
Row a 5k

Post time to comments.

Here's Josh!

Congrats to Sheryll, Micki, Glenda & Julie for
successfully completing the Mechanics Program
Welcome aboard athletes!

Josh

95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

Post load & time to comments

Muscle Up!

Go for it ladies!

AMRAP in 15 minutes of:

25 Box jumps 24"
5 Muscle ups

Post rounds completed to comments.

Rest

Hang on Tara!

Runnin a flim flam!

Here's Diane!

Up, Up, and away!

For time:
21-15-9
Deadlift 225 lbs
Handstand push-ups

Post load & time to comments.

Burpees woooh!

Way to go Robert!

For time:
150 burpees

Post time to comments.

Hold It!

No photos please

5 rounds of:
200m run
25 Burpees
100ft. Farmers walk 30#w/55#m

Post time to comments.

Rest

Steady Jules Steeeady

Have a seat. Not!!!
Gotcha!

Squats Cleans

Before


After

For time 7 rounds of:
10 Squat cleans
10 Burpees

Post time & load to comments.

Clean it!

Nic hittin some high pulls

For time:
30 clean and jerks 95#

Post load & time to comments.

Fran

Nathan,Robert & Tara Gettin Some!

3 round for time of:

21-15-9
Thrusters
Pull-Ups

Post load and time to comments.

Rest

Congrats to Anne aka "Da Machine" getting her
first unassisted Pull ups.

Okey Dokey

Future fire breather in the making, 11yr. old Miles.
Way to go buddy!

5 rounds for time of:
10 Deadlifts (95#)
10 Hang Power Cleans (95#)
10 Push Press (95#)
10 Front Squats (95#)

Flat-feet-treatment.

Run

Sista I goin overhead

Run a 10k

Post time to comments.

Bench Mark

Sin, Chela & Diana hard at work

one round for time of:

500m row
40 Squats
30 Sit ups
20 Push ups
10 Pull ups

Post time to comments.

Rest

Foam Roller 1


Foam Roller 2

Take time to stretch

Push ups/Sit ups

Get Some!

For time:
Push ups
10-9-8-7-6-5-4-3-2-1
Sit ups
2-4-6-8-10-12-14-16-18-20

Ex: 10 Push ups 2 Sit ups then 9 Push ups 4 Sit ups....

Post time to comments.

You can get with this or You can get with that

Marathoner vs Sprinter need I say more

10 rounds of:
100ft. Sprints

Post time of each round to comments.

Go!

Gone with the wind

3 rounds for time of:

400m run
21 Thrusters 95#
400m run
15 Thrusters
400m run
9 Thrusters

Post time & load to comments.

Rest

My Shoe!

Looking great but feeling bad

Oh nooo we didn't!

Here's Kelly

Diana, Maggie, and Julie say hi to Cindy


Five rounds for time of:

Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time & load to comments.

Thirty Somethin

All together now!

"Dirty Thirty"

30 Box Jumps

30 Jumping Pull-ups

30 KB swings

30 Lunges

30 Knees to Elbows

30 Push Press (45/35)

30 Supermans

30 Wallball (20/15)

30 Double unders or 100 Single jumps

30 Burpees

Post load and time to comments.

Total

Slam!

Back Squat, 1 rep
Front Press, 1 rep
Deadlift, 1 rep

Post load to comments.

Rest

Paleo Part 1


Paleo Part 2


Foods To Avoid: Dairy


Food To Avoid: Grains


Foods To Avoid: Sugar