Monday – April 20, 2015
      Monday – April 20, 2015   Strength:  Bench Press 5×3 2.5-5 lbs heavier then last week Pendelay Rows 3×8 5lbs heavier then last week   Conditioning: AMRAP 18 200m Run / with plate 45/25 (carry it any way you like) 10 Pull-ups 10 Dynamic Push-ups (Depth) 20 Russian Twists 45/25   Weekly Challenge: 
Friday – April 17, 2015
    I love it when a plan comes together, As Spring has finally made it here it is time for us to enter into a new strength cycle. This cycle will work with both Eccentric and Concentric muscle contraction (think touch & go). We will be returning to Deadlifting and will start a new
Thursday – April 16, 2015
  Paleo Power Meals need to be in by tonight!   As it gets near gardening time, we are playing with the idea of a casual gym CSA, interest in hearing more? let Ian know.     Thursday – April 16, 2015   Strength: 5×3 Snatch (should be 5% heavier than last week)   Conditioning: 5
Wednesday – April 15, 2015
    Wednesday – April 15, 2015   Strength: 5×3 Cleans @ 80% 3×5 Seated Box Jumps   Conditioning: 3-6-9-12-9-6-3 Deadlifts 225/155 T2B HSPU   Weekly Challenge: Max Overhead Squat 75/55  
Tuesday – April 14, 2015
    Tuesday – April 14, 2015   Skill Work: Double Unders   Conditioning: 50 Thrusters 45/35 1K Row 50 Thrusters 45/35 then immediately 50-40-30-20-10 DU (scale 3/1) Ab-Mat sit-ups   Weekly Challenge: Max Overhead Squat 75/55  
Monday – April 13, 2015
      Monday – April 13, 2015   Strength: 5×3 Bench Press 3×8 Pendlay Row   Conditioning: 10-9-8-7-6-5-4-3-2-1 Power Snatch 115/85 Burpee over Bar   Weekly Challenge: Max Overhead Squat 75/55    
Friday – April 10, 2015
          Friday – April 10, 2015   Strength: Establish a new 1 RM Jerk   Conditioning: Heavy Helen 3 rounds 400m Run 21 KB swings 12 Pull-ups    
Thursday – April 9, 2015
There will be no yoga this Sunday (12th), Kristen will see all of you the following week.   Its Thursday, get those Paleo Power Meal orders in, the special is Cajun!     Strength: 5×3 Snatch heavier then last week   Conditioning: 7 Rounds   5 each arm DB snatches 40+/20+ 15 DB Thrusters 40+
Wednesday – April 8, 2015
          Wednesday – April 08, 2015   Strength: 5×3 Cleans @ 75% 3×5 Seated Box Jumps   Conditioning: 18 minute AMRAP 400m Run 30 Overhead Plate Lunges 20 Burpees    
Tuesday – March 7, 2015
      Tuesday – April 07, 2015   Warm up: Coaches Choice   Mobility: Coaches Choice   Conditioning: Fight Gone Bad as 4 4 rounds, rotating each minute Wallballs 20/14 Sumo deadlift high-pull 75/55 Box-jumps 20 Push-press 75/55 Calorie Row 1 minute rest between rounds  
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  Memorial Day Murph: Monday Heats starting at 09:00 BBQ to follow (about 12:00)     Friday – May 25, 2018   Strength: Bench Press 6×2 @ 85%   Metcon:  2-4-6-8-10-8-6-4-2 2fer Wallballs 20/14   (SRX Heavier) PWR Snatch 135/95  (SRX Full)   Saturday – May 26, 2018 08:45 – Doors Open 09:00 – Workout
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