January 30, 2015

Strength: Bench Press 75%x5  80%x5 90%x5

For maximum repetitions:

5 Sets (rounds)

20 seconds max rep Kettlebell swings (75lb/55lb)

20 seconds max rep Burpees

20 seconds max rep Double Unders

Rest 3 minutes between each round

January 29, 2015

YOGA tonight 6:45pm!

Strength: Overhead Squat Drop Drill Minimum 10 Reps

Every Minute on the Minute for 10 Minutes for Max Load:

Hang Squat Snatch

*Start with a light weight and build up each round.  Must begin from hanging position and do a full squat in overhead position after the snatch or catch in full overhead squat.

January 28, 2015


For time:
Run 400 meters
15 reps clean and jerk (155/115)
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-balls (20/15)
Run 400 meters
45 reps kettlebell swings (55/35)
Run 400 meters
30 ring dips
Run 400 meters
15 steps weighted lunges (155/115)
Run 400 meters

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

January 27, 2015

2 opportunities for ramp this coming weekend! Saturday January 31st 9am and Sunday February 1st 12:30pm. Only one of the days is required not both!  If schedules dont allow for a person to stay entire time one day they may split up the days and come to half of class saturday and half on sunday.  Please contact us to get on the list and hold your spot!

Strength: Handstand walks/handstand practice

For time and rounds:
Run 800m

Rest 3 minutes

As many rounds as possible in 4 minutes of:
3 Hand Stand Push Ups
10 Sit Ups

Rest 3 minutes

Run 800m

Compare to August 27, 2013

January 26, 2015

Strength: PVC or Light Weight Bear

“The Bear”

5×7 Sets of the Sequence:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Please watch the video from July 23, 2012 and compare loads to February 19, 2014

January 25, 2015

Rest Day

January 24, 2015

Rest Day

January 23, 2015

Strength: Bench Press 75%x5 85%x3 95%x1

5 Rounds For Time of:

50 Double Unders

35 Knees to Elbows

Run 200m

January 22, 2015


Strength: Deadlift 75%x5 85%x3 95%x1


AMRAP in 10 minutes of:

5 shoulder to overhead (115/75)

10 deadlifts (115/75)

15 box jumps (24/20)

January 21, 2015


Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.