Dead Lift 3-3-3   Then:   5 Rounds   30 Double Unders 20 Kettlebell Swings 53/35lbs 10 DeadLifts 225/153   Post Loads and Times to ZEN and Comments:  Read more

Press: 3-3-3 (80 – 85% of 1RM)   Then…   5 Rounds   10 HSPU (first 5 must be strict)   14 Alt Front Rack Lunges (in place), 95/63   1 minute Front Plank, 25/15  (Weight must be taken off your bar each time)   * you must accumulate 1 minute of front plank after the lunges before starting the next round.     Holiday is over, get back on track Order Wednesday for Sunday drop offRead more

8am & 10am Classes Only In Teams of 4: 2 people work at a time with a pet rock, 70lb/53lb. The rock must be held during the entire workout. For Time 300 pullups 400m Run 400 Pushup 400m Run 500 Air Squats 400m Run 600 DU 400m RunRead more

Today’s schedule: 6am, 9:30am, 12 Noon, 4pm and 5pm July 4th Schedule: 8am and 10am SMALL-remix 3 Rounds for Time 1000m Row 25 Burpees 25 Box Jumps 24/20 800m Run U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.Read more

Open Gym 9-11am Olympic Lifting 10am Endurance 11am 5 Minute intervals for 5 rounds 5 Deadlifts, then max pushups for 90 seconds, at 90 seconds run 400m Rest the remainder of the 5 minutesRead more