NO CLASSES / OPEN GYM ONLY BUTTERFLY RUN 5K / 1 MILE WALK / RANDOM RUCK DISTANCE Date: Saturday, April 4th, 2026 Location: Great Valley High School Times: Race Day registration starts at 7:30 am 5K Run/Walk starts at 9:00 am Course: Cross country-style race starts and finishes at the track at Great Valley HS. Entire course is located solely on GVSD property. No residential streets are involved in this race course.Read more

WWPF – 35 min AMRAP 50 KB Swings (partner holds KB), 70/53 100m Farmers Carry relay, 70’s/53’s 40 Toes 2 bar (partner hangs) 100m Farmers Carry relay, 70’s/53’s 30 Shoulder 2 OH, 135/93 (mix reps anyway) 100m Farmers Carry relay, 70’s/53’sRead more

Deadlift (wk 1): Establish a top set 8  Then…. 1 x max reps @90% Then…. For Time 30 Wall Ball Shots, 20/14 15 Cleans, 135/93 (55+: 115/73) 30 Wall Ball Shots 10 Cleans, 185/123 (55+: 155/103) 30 Wall Ball Shots 5 Cleans, 205/153 (55+: 185/123)Read more

1a. Bench Press : 3 x 10@ 65-70% 1b. DB Bicep Curl: 3 x 8-12 reps Then…. “Mid-Week Mover” – (1 min break between amrap’s) 4 Min AMRAP 400m Run  Max Reps Deficit Push-ups 4 MIN AMRAP 400m Run Max Reps Jumping Pull-ups (RX=above max reach) 4 MIN AMRAP 400m Run Max Reps Rotational Ball Throws 4 MIN AMRAP 400m Run Max Reps Box Jump Overs, 24/20Read more

Build 2 Heavy: 2 Snatch + 1 OHS Then… “Snatching Annie” 50 DU 50 Situps 10 DB Snatches, heavy 40 DU 40 Situps 10 DB Snatches 30 DU 30 Situps 10 DB Snatches 20 DU 20 Situps 10 DB Snatches 10 DU 10 Situps 10 DB SnatchesRead more