Thursday, May 28, 2015

27th May 2015 by Mike

Happy Birthday to Peter Drucker!

image

(with two of his three amigos)

W.O.D.

15 minute amrap

10 body weight bench press

20 toes to bar

30 hip extensions

“If you think you are too small to make a difference, try sleeping with a mosquito in the room.”

Daili Lama

Wednesday, May 27, 2015

26th May 2015 by Mike

W.O.D.

Press 90% of one rep max plus 5#

40% x 5 reps

50% x 5 reps

60% x 5 reps

65% x 5 reps

75% x 5 reps

85% x 5 or more reps

65% x 5 or more reps

followed by:

20 minutes OTM

Odd minute 10 pull ups

Even minute 10 dips

 “Be who you are and say what you feel, because those who mind don’t matter, and those who matter don’t mind.”

Bernard M. Baruch

Tuesday, May 26, 2015

25th May 2015 by Mike

W.O.D.

Power Cleans 90% of one rep max plus 5 – 10#

40% x 5 reps

50% x 5 reps

60% x 5 reps

65% x 5 reps

75% x 5 reps

85% x 5 or more reps

65% x 5 or more reps

followed by:

Tabata Sit ups

Tabata Russian Swings 1.5/1 pood

“Believe you can and you’re halfway there.”

Theodore Roosevelt

Monday, May 25, 2015

24th May 2015 by Mike

Happy Birthday Scot Cohen!!!!!! Have a great day!

image

 W.O.D. – 9am class only

image

Sunday, May 24, 2015

23rd May 2015 by Mike

Happy Happy Birthday to Marci!!

image

Tonight 7:30pm come watch the Lone Survivor at CFGB!

Monday, Memorial Day – one class at 9:00am – Murph

W.O.D.

Teams of 2

one athlete working at a time

Run 1 mile (this can be broken apart anyway you would like – run 400 alternating, each run 800 – one teammate run the mile, etc.)

50 OH Squats 95/65#

100 GHD Sit Ups or Ab Mat Sit Ups

150 Double Unders

50 SDHP95/65#

100 Box Jump Overs