Saturday 9.10.16


Teams of 2 complete:

As many rounds and reps as possible in 17 minutes of:

50 Box Jump on and Overs (24/20)
30 Power Snatches  (115/80)
10 Muscle Ups

Reps may be partitioned any way.  Only one person working at a time.

Rx’d + (155/110)

1) Every minute on the minute for 12 minutes complete:

Even minutes-“Goat 1”
Odd minutes-“Goat 2″

“Balance, peace, and joy are the fruit of a successful life. It starts with recognizing your talents and finding ways to serve others by using them.”~Thomas Kinkade

Friday 9.9.16


5 rounds for time of:

400 M Run
25 Wall Balls (20/14)

Compare to HERE

“To be successful you must accept all challenges that come your way.  You can’t just accept the ones you like”~Mike Gafka

Thursday 9.8.16


As many rounds and reps as possible in 15 minutes of:

5 Deadlifts (315/215)
15 Toes to Bar
40 Double Unders

Please pray continually for Mark Farmer and his family.

The Olympic Weightlifting Barbell Club will now be on Tuesday 6:30-7:30pm and Saturday 10:00-11:00am.

“I learned the value of hard work by working hard.”~Margaret Fitzpatrick

Wednesday 9.7.16


5 minutes to complete the following:

10-9-8-7-6-5-4-3-2-1 reps of:

Russian KB Swings

Post times if you complete the cycle within 5 minutes.  If you do not complete it, post rounds completed.

1) 4 rounds of:

Every 3 minutes complete:
Max reps Bench Press (bodyweight/.75 bodyweight)

2) 3 rounds not for time of:

Max rep Strict Supine Bar Rows (20)
3 Way Push Ups x 7-12 reps

“We cannot always build the future for our youth, but we can build our youth for the future.”~Franklin Delano Roosevelt

Tuesday 9.6.16

Labor Day!!

30 rounds for time of:

1 Back Squat
3 High Box Jumps

Post time, load, and height to comments.

Compare to HERE

“Modesty is the lowest of the virtues, and is a confession of the deficiency it indicates.  He who undervalues himself is justly overvalued by others.”~William Hazlitt

Monday 9.5.16


Teams of 2 complete the following:

Starting at 0:00 minutes:

60 Power Cleans (185/125)

Rx’d + (225/155)

Starting at 10 minutes:

As many rounds and reps as possible in 10 minutes of:

5 Pull Ups
10 Push Ups

Starting at 21 minutes:

As many rounds and reps as possible in 6 minutes of:

200 M Run

Only one person working at a time.

Compare to HERE


-We will have only one class on today at 9:00am.

By humility and the fear of the LORD are riches, and honor, and life.~Proverbs 22:4

Sunday 9.4.16


Rest Day

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