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

Push Press 3-3-3   Then:   14 min amrap   200 meter run 14 Box Jumps 7 Push Press (135/93) 14 Pullups   Post Loads and Times to ZEN and Comments:  Read more

WWPF   0:00 – 8:00 Turkish Getup: Add Max weight R & L arm *DB’s, KB’s, Barbells are allowed   10:00 – 23:00 (13 min AMRAP) 25 Front Squats, 155/113 (switch every 5 / partner holds front rack) 25 Toes 2 Bar (switch every 5 / partner hangs) 25 Synchronized Hurdle Jumps, 24/20   25:00 – 30:00 5 Min AMRAP Max Distance Handstand Walk (1 person walks at a time. Scale w/Shoulder touches)       Lombo problems                    Read more

Power Clean 3-3-2-2-1-1-1   then:   20 Burpees over Bar 25 Power cleans (135/93) 30 Med Ball Situps 800 Meter Run 30 Med Ball situps 25 Power Cleans 20 Burpees over Bar   Post Loads and Times to ZEN and Comments:  Read more