Sunday  Open gym 10 to 12 Bench press 5@65%  5@75% 5+@85%

Saturday  A.  7 minutes skill work B.  20 deadlifts. 275/185 40 Wall Balls  20 hang cleans 185/135 40 Wall Balls 20 Push Press 135/95

Wednesday  A.  Strict Press Cycle 2 Week 2 3@70% 3@80% 3+@90% B.  For Time  600 M Run 50 Sit ups 40 Kettlebell Swings  30 KB Box Step Up and Overs 40 Kettlebell Swings  50 Sit ups 600 m Run

Sunday funday  Open Gym

Saturday  Today we honor Ben Callahan. He was a full of life athletic 10-year-old boy with a bright future ahead of him. All our hearts go out to the Callahan family at this time. Please join us in this wod and click the link below to read more about Ben and to donate.  God Bless…

Sunday fun day with Coach Mark

Thursday  A.  Bench Press  Cycle 3 Week 3 5@75% 3@85% 1+@95% B.  5 Rounds  50 Wall Ball foot taps 10 Wall Ball planch roll outs 250m Run 40′ Overhead WB Walking Lunge 

Monday We will be starting cycle 2 of our Strength program. If you were able to get more than 1 Rep at your 1+@95% ADD 10 lbs to your 1 Rep Max and calculate your new 90% A. Back Squat  Cycle 2 Week 1 off your new 90% 5@65%  5@75% 5+@85% B.  Every 2 minutes…

Tuesday  A.  Back Squat Set 1 – 10 reps @ 60% Set 2 – 8 reps @ 65% Set 3 – 6 reps @ 70% Set 4 – 6 reps @ 75% Set 5 – 6 reps @ 80% B.  15 Minute AMRAP  12 Kettlebell Swings  12  Push ups 13 sit ups  GHD/abmat  12 back…

There will be no classes today due to the snow storm.  Stay warm and safe. Who ever posts pictures of them exercising outside in the snow gets extra points!  See you Friday!

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