25
Nov
Happy birthday Shannon!
Happy birthday Shannon! Monday 11/26/18 Hang power clean Establish a 1RM + For time: 28 Calories 2 rounds: 11 Hang power cleans (205/145) 26 Toes... Read More
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24
Nov
Athlete of the year voting until Friday
Sunday 11/125/18 Tall snatch 3×3 + Power snatch Work up to a heavy set of 2 + AMRAP 14 min: 1 Power snatch (155/105) 3... Read More
24
Nov
Athlete of the year!
Great Thanksgiving turn out! Saturday 11/24/18 “Nick” 12 rounds for time: 10 DB hang squat cleans (50/35) 6 Handstand pushups hands on DBs Danville 60... Read More
22
Nov
Black Friday
Friday 11/23/18 Back squat 5×3 *Add 5# to the weight you used last week. So if you did 5×3@280 last week, this week do 5×3@285... Read More
21
Nov
Happy Thanksgiving!
Thursday 11/22/18 In teams of 4: 150 Devils press (50/35) 200 Weighted lunges (50/35) 250 Wallballs (20/14) 300 DB hang snatch (50/35) *You must also... Read More
21
Nov
Happy birthday Rich!
Happy birthday Rich! Hope you get to run everywhere you go all day Wednesday 11/21/18 AMRAP 43 min: Run 800m or 50/40 Calories 10 Burpee... Read More
19
Nov
Fun sled things!
Sled things are always fun! Tuesday 11/20/18 Fun sled things + AMRAP 10 min: 15 KB swings (53/35) 12 Push-ups 9 Toes to bar Danville... Read More
18
Nov
100 burpees a day
Monday 11/19/19 Bulgarian split squat Single arm DB press 5×8 (8L/8R) *Alternate movements for 5 sets of each. Use the heavies DBs possible + 10... Read More
17
Nov
Sick pump Sunday
True dat Sunday 11/18/18 EMOM 20 min: 1 min: 5 Bench press (HEAVY) 1 min: 5 Bent over row (HEAVY) + AMRAP 12 min: 5... Read More
16
Nov
Bring your vest
Weight vests make everything more fun! Saturday 11/17/18 “Wade” 120 Calories Then 4 rounds: 12 strict pull-ups 9 strict dips 6 strict handstand pushups Then... Read More