Archive | September, 2013

Monday 9/30

Mock ups of the new apparel were just sent to me! They look awesome! I will post pictures soon. Members get first dibs, but sizes are first come first serve (first come meaning first ones to pay!). Pictures and prices will be posted shortly once a few final adjustments are made. Also OPEN GYM WILL […]

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Saturday 9/28

Pick a girl and do her as fast as you can!! “Christine” 3 RFT 500m row 12 Bodyweight Deadlifts 21 Box Jumps “Jackie” 1k Row 50 Thrusters@empty Bar 30 Pull Ups “Fran” 21-15-9 Thrusters@95/65 Pull Ups “Kelly” 5 RFT: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball […]

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Friday 9/27

METCON: “Fugged Ibowdit” LEVEL 2 2 min AMRAP: 10 Toes to Bar 5 Overhead Squats@115/75 *60s rest* 4 min AMRAP: 20 KB Swings@53/35 15 H.R. Push Ups 10 Toes to Bar 5 Overhead Squats@115/75 *180s rest* 8 min AMRAP: 30 Star Jumps 25 Double Unders (no singles, sub in 20 tuck jumps) 20 KB Swings@53/35 […]

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Thursday 9/26

GYMNASTICS: Dips W/s – 3xME@as little help as possible. If you do them at body weight and can only get 1-3, do 3 sets like that, then 1 set ME with a light band STRENGTH: Back Squats W/u – 1×3 tempo@light, but increasing W/s – 7×3@same 75%~1RM STRICT 90s rest between sets OPTIONAL CONDITIONING: Row […]

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Wednesday 9/25

We got some fish oils in stock for those of you who take them! (all of you should unless you’re allergic to fish!) They are from Strong Faster Healthier. You can read up on them here: . I have 1 lemon and 4 mint ones left! Normally these are $59.99+ shipping. I’m selling them […]

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