Tuesday 7.10.18

As many rounds and reps as possible in 14 minutes of:

100 M Run
6 Strict Handstand Push Ups
12 Pull Ups
24 Double Unders

1) Push Press 5 x 5 (climbing from rack)

2) Max distance Single Arm Farmer’s Carry in 4 minutes (AHAP)

We will have our potluck ‘Summer Social’ on July 20th after the conclusion of the 5:30 class.  

“Every meal is…a short-term investment in how you feel and perform, a mid-term investment in how you look, and a long-term investment in your freedom from disease.”~Alan Aragon

Monday 7.9.18

Teams of 2 complete the following for time:

3 rounds of:

200 M Run
400 M Run
600 M Run

One partner runs while other partner rest.

Compare to HERE

1) 2 x 14 reps of Death March (14 total steps)

Meet Your New 12-Year-Old Role Model

For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.~1 Timothy 4:8

Sunday 7.8.18

Rest Day

Saturday 7.7.18

Ultimate Frisbee!

Ultimate Frisbee in 10 Simple Rules

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.  Keep intake to levels that will support exercise but not body fat.  Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch.  Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, parallettes, flips, splits, and holds.  Bike, run, swim, row, etc, hard and fast.  Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.  Routine is the enemy.  Keep workouts short and intense.  Regularly learn and play new sports.”~Greg Glassman

Friday 7.6.18

3 rounds each for time of:

Every 4 minutes complete:

600 M Run (1 lap around complex)
100 M Farmer’s Carry (AHAP)

Post times and load to comments.

1) 3 rounds not for time of:

10 Hip Extensions
10 Banded Good Mornings

“Friday. The golden child of the weekdays. The superhero of the workweek. The welcome wagon to the weekend.”~Anonymous 

Thursday 7.5.18

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

Push Press (115/80)
Chest to Bar Pull Ups 

1) Bench Press 5-5-5-5-5 (climbing)
-Superset with single arm standing DB Row (8-12 reps)

2) Tabata 6 x 20 x 10

Ab Mat Sit Ups
Weighted Ab Twists
Plank Hold

For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.~2 Timothy 1:7

Wednesday 7.4.18

Happy 4th of July! 

Teams of 2 complete the following:

2 Rounds of:

242 Double Unders
50 Power Cleans (135/95)
50 Burpees
50 Ab Mat Sit Ups
400 M Partner Plate Carry (45/25)

-Reps may be partitioned in any way. Only one person working at a time.
-Partners must stay together on the 400 M plate carry. For example, partner 1 will carry the plate halfway and then partner 2 will carry the plate to finish the run. 

We will run one class today at 9AM.  Hope to see you there!

“How little do my countrymen know what precious blessings they are in possession of, and which no other people on earth enjoy!”~Thomas Jefferson

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