Dec 1

Strength

3 x Max Handstand Holds

MetCon

4 Rounds of:

500m Row

400m Run

(3 min Rest)

Robb Wolf and Prof. Cordain taking on the US News (about the Paleo Diet) HERE

Nov 30

Strength

Heavy Single (No PR)

Deadlift

MetCon

5 Rounds of:

10 Burpee Box Jump

10 Sumo Deadlift Highpull

10 Thruster

1 Min Rest
(95#/65#)

Nov 29

Happy 30th Birthday to Charles!

"Dirty Thirty"

For Time:

30 Box Jump

30 Jumping Pull up

30 KB Swing

30 Lunge

30 Knees to Elbows

30 Push Press 45#

30 Superman

30 Wall Ball

30 Burpee

30 Double Under

Nov 28

Chase still making to the gym even with a broken wrist. Beast!

Strength

On the Min. Every Min. For 12 Min.

Back Squat @ 80-85% of 1RM

MetCon

21-15-9

Pull Up

Ring Dip

Superman (1sec hold at the top)

Rest Day!

Have a Happy Thanksgiving!!!

We will be closed Thur. and Fri. (11/24-11/25) and will be open Sat. for our Free Community Workout at 9am. See you then!

Nov 23

Strength

3 x Max L-Sit Hold

MetCon

10 Rounds of:

10 KB Swings (1.5/1)

5 Burpee Broad Jumps (5'/4')

Nov 22

Skill Work

5x20 Unbroken Double Unders

MetCon

15-13-1`-9-7-5-3

Push Press (95/65)

3-5-7-9-11-13-15

Deadlift (225/155)