Reminder:  There will be no Olympic Lift Class.  Coach Ryan will be coaching at the East Coast Gold Classic 9 am- Open Gym 11 am- Endurance 1 Mile Run 50 Double Unders 40 Sit Ups 30 Wall Balls 20 Pullups 10 Burpees 400m Run with medicine ball 10 burpees 20 pullups 30 wall balls 40 sit ups 50 double unders 1 mile run Meredith, Morgan and Sarah at team training  Read more

Deadlift: 3-3-3 Then… 2016 Individual Regional Event 5 (modified)  3 Rounds 400m Run 40 Situps 7 Deadlifts, 315/205 Happy B-Day to Brendan Laumer & Happy Graduation to Baby Bear (Dookie is not impressed) Read more

Partner Med Ball Sprints 3 x 400m Then… WWPF 2016 Regionals Event 3 & 4 (partner style) 104 Wall Balls Shots, 20/14 (10′) 52 Pullups —1 min rest—– 4 Rounds 28 Pistols 15 power cleans, 115/80 2015 Snatches & JerksRead more

Push Press 3-3-3   Then   3 Bars Of Wingy   10-9-8-7-6-5-4-3-2-1 of:   Power Clean Push Press Back Squat 95#/63#   Post Loads and Time to Comments and ZEN:  Read more

Bench Press: 5 (sets) X 3 (reps) @ 90% *Only move up to 90% if you hit every set at 85% last week Then.. For Time 21-15-9 Front Squats, 135/93 Burpees over bar SUPER DOUG!      Read more