Rest

We welcome Matt to the herd!

“At the peak of tremendous and victorious effort, while the blood is pounding in your head, all suddenly becomes quiet within you. Everything seems clearer and whiter than ever before, as if great spotlights had been turned on. At that moment, you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings. There is no more precious moment in life than this, the white moment, and you will work very hard for years just to taste it again.” -- Yuri Vlasov, Soviet Weightlifter 

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Kettle bell, Double unders, Burpees

Let the games begin!

Warm up:
500m Row

Skill Builder:
Shoulder Mob.

Strength:
Floor press
5-5-5-3-3-3

Metcon:
3 RFT:
21 KB swings
15 Dbl unders
9 Burpees

Post load and time to comments.

Squat jumps, Push ups

They are getting better!

4 RFT:

25 Squat jumps

25 Push ups

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Overhead Head, Squat

Great job yesterday Fridays are fuuunn!!!

Warm up:
10 Push ups
10 Sit ups
10 Squats
10 Pull ups
10 Back ext

Metcon:
30 Overhead (any how) 115/95
30 Jumping Squats


Post load and time to commemnts.

Rest

Welcome to the herd Phil!

Bitter Sweet

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Deadlifts & Ring dips

September

December

 

Want to say I'm very proud of Mateo who's only been with us for a few month's and has made an incredible transformation not to mention he's only 19 great job he'll be living us today but hope to see him again soon. Safe passage.

Warm Up:

800m Row

Strength:

Front Squat

5-5-5-3-3-3

Metcon:

10 min. AMRAP

2 Deadlift  75%-80% of 5RM

10 Ring dips

Post load and number of rounds completed to comments.

Intervals

 

Beautiful ending to a great Saturday..!

Warm up:

100 Dbl unders

Skill Builder:

Foam roll - Lower extremities

Metcon :

Row 4,  8 minute rounds Max distance

2 minute rest between each round

Post distance rowed of each round to comments.

Chipper!

Goal 135# I'm comin for you Khalipa!


For Time:
10 Pistols
20 Box Jumps
30 KTE's
40 Push ups
50 Jumping pull ups
40 Push ups
30 KTE's
20 Box ups
10 Pistols

Dough of death

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Rest

David powering up!

X-Box 360 or PS3 which do you think is better? Chime in...
Courtesy of Buzzle

It always feels like somebodies watchin me
Courtesy of  the NY Times

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Burpee's, Sit-ups

Great performance yesterday everybody

For time:

10-9-8-7-6-5-4-3-2-1
Burpees
Sit-ups

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