Archive for the 'Uncategorized' Category

Turkey Day!!

Wednesday, November 26th, 2014

NOTICE: Gym is closed Friday and there’s no bootcamp on Saturday this week That means it’s time for the Cornucopia!! Posted a day early for your preparing Workout for Thursday November 27th, Teams of 4, for Time: 200 DB Snatches 35/25 200 Deadlifts 95/65 200 Wall Ball Shots 20/12 200 Medicine Ball Cleans 20/12 200 […]

Wicked Wednesday

Tuesday, November 25th, 2014

Posted a day early for your planning Workout for Wednesday, they day before Thanksgiving: Turkey and Stuffing: Back Squat 3RM Military Press 3RM Tabata Toes to Bar Roll, Butter and Green Bean Caserole: Goodmornings 5×5 Barbell Lying Triceps Extensions 3×15 Pumpkin Pie, Whipped Cream and Coffee: Glute Ham Raises 3xRM T-Bar Row 3×15

Tuesdays Mania

Tuesday, November 25th, 2014

Posted NOW. Workout for Tuesday November 25th: Run Down and Back Twice Broad Jump Down and Back 10 Sumo Deadlift High Pulls 135/95 AMRAP 10 Minutes

Tape it up!

Monday, November 24th, 2014

posted today for your lack of planning, Workout for Monday November 24th: 30 Muscle-Ups for Time Scaling a-plenty!!!


Thursday, November 20th, 2014

posted a day early for your stretchings Workout for Friday November 21st Meat & Veggies: Board Press 1RM Full ROM 3×3 @ 90% of regular 1RM GHD Sit-ups 3xRM Nuts & Seeds, Some Fruit: DB Rows 3×15 Strict Pull-ups x 40 Little Starch & No Sugar: Bandy Triceps 3×30 Barbell Curls 2×20, yep.


Wednesday, November 19th, 2014

posted a day early for your planning Workout for Thursday November 20th 30/20/10 For Time of: Walking Lunges with 45/25 overhead Box Jumps 24/20 Push Jerk 135/95

Wait?! Wednesday?!

Wednesday, November 19th, 2014

posted now for your viewing Workout for Wednesday the 19th of November 15 Minute AMRAP of: 10 Power Snatch 75/55 15 Abmat Sit-ups 20 Double Unders


Monday, November 17th, 2014

posted a day early for your planning, Workout for Tuesday the 18th of November: Meat & Veggies: Max Power Clean Banded Planks Nuts & Seeds, Some Fruit: Deadlifts 5×5 @75% Glute Ham Raises 3xRM Little Starch & NS: T-Bar Row 3×20, Reverse Hypers 3×12

Mondays Man

Sunday, November 16th, 2014

posted a day early for your planning Workout for Monday November 17th: For Time: 15/14/13/12/11/10/9/8/7/6/5/4/3/2/1 Knees to Elbows 1/2/3/4/5/6/7/8/9/10/11/12/13/14/15 Ring Push-Ups

Sean’s Saturday

Friday, November 14th, 2014

posted a day early for your attendance, Workout for Saturday November 15th: Trade 10 Rounds (5 each) of “Sean” 11 C2B Pull-ups 22 Front Squats 75/55 U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based […]