BLOGS

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23Jul18

Workout of the Day:
EMOM(30):
a) :30 max reps 1 arm Thrusters, alt arms, dumbbell
b) max time, L-Sit
c) Max Unbroken Rope Climbs

Rx = 45/30
Record each second as a rep for b).

“One must still have chaos in oneself to be able to give birth to a dancing star.” – Friedrich Nietzsche

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20Jul18

Workout of the Day:
Michael
3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
“Whoever fights monsters should see to it that in the process he does not become a monster. And if you gaze long enough into an abyss, the abyss will gaze back into you.” – Friedrich Nietzsche

 

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19Jul18

Workout of the Day:
As a team of 2, alternating movements.
AMRAP(25):
10 cal Row
10 Jumping Lunges
10 cal Assault Bike

“In individuals, insanity is rare; but in groups, parties, nations and epochs, it is the rule.” – Friedrich Nietzsche

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18Jul18

Workout of the Day:
Part 1:
3 rounds, of:
6 Hang Squat Clean @ 50%
12 Box Jumps (24/20)
Part 2: EMOM(12):
a) 2 x Hang Squat Cleans, Unbroken. Record heaviest.
b) :30 Box Jumps
Part 3: Gymnastics practice: 1 Arm Push Ups
“Many are stubborn in pursuit of the path they have chosen, few in pursuit of the goal.” – Friedrich Nietzsche

 

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16Jul18

Workout of the Day:
Cindy
AMRAP(20):
5 Pull-ups
10 Push-ups
15 Squats

“The individual has always had to struggle to keep from being overwhelmed by the tribe. If you try it, you will be lonely often, and sometimes frightened. But no price is too high to pay for the privilege of owning yourself.” – Friedrich Nietzsche

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14Jul18

Workout of the Day:
Kelly
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Partner or Solo
“Winners never quit and quitters never win.” – Vince Lombardi

 

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13Jul18

Workout of the Day:
Back Squat (4 rep max)
Weighted Dip (4 rep max)

“Perseverance is the hard work you do after you get tired of doing the hard work you already did.” – Newt Gingrich