Monday 1.9.17

As many rounds and reps as possible in 25 minutes of:

20 Power Clean and Jerks (185/125)
40 Wall Balls (20/14)
10 Muscle Ups
5 Power Snatches (185/125)

-We will be on regular schedule today.

-The Nutrition Challenge officially began Sunday, January 8th.  Good luck to all those who are participating.  Your nutrition is the key to your success inside and outside the gym.  Find your own consistency each day and stay strong!!!

“Praise the bridge that carried you over.”~George Colman

Sunday 1.8.17

Rest Day

Saturday 1.7.17

3 rounds for time of:

Row 27 Cals
21 Bench Press reps (135/95)
15 Knees to Elbows

1) Every minute on the minute for 10 minutes:

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


We are currently planning on being open today, but the forecast does not look promising for safe travels to the gym.  Closures will be posted by 8:15am in the comment section. 

“What good is the warmth of summer without the cold of winter to give it sweetness.

Friday 1.6.17

7 minutes to complete the following:

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

DB One Arm Snatches (70/50 alternating)

Post times if you complete the cycle within 7 minutes.  If you do not complete it, post rounds completed.

1) 4 rounds not for time of:

-60′ Sled Pull
-60′ Reverse Sled Pull
-60′ KB Front Rack Lunge Walk

“Fun is about as good a habit as there is.”~Jimmy Buffet

Thursday 1.5.17

Every minute on the minute for 15 minutes complete:

5 Chest to Bar Pull Ups
10 Push Ups
Max Double Unders in the time remaining

Post total Double Unders to comments.

Come near to God and he will come near to you.~James 4:8

Wednesday 1.4.17

As many rounds and reps as possible in 11 minutes of:

7 Toes to Bar
14 Pistols (alternating)
7 Deadlifts (250/170)

1) Back Squat 10-8-6-4-2 (climbing)

“Judge your success by what you had to give up in order to get it.”

Tuesday 1.3.17

21-15-9 reps for time of:

KB Swings (70/53)
Box Jumps (24/20)
Push Jerks (165/110)

1) 4 rounds not for time of:

8-12 Seated DB Shoulder Presses
12 DB Bent Over Rows
3 Way Push Ups x 7-12 reps


-We will resume our Olympic lifting class tonight, January 3rd at 6:30pm.
-The Nutrition Challenge will officially begin Sunday, January 8th.  Get a partner!!!

“Pain can make you give up completely, or pain can make you start over again.  It’s totally up to you.”~James Jones

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