Blog 2017-09-14T12:41:07+00:00

January 2018

Wednesday, January 17

“We are not makers of history. We are made by history.“ Martin Luther King Jr - SKILL Toes to Bar - Technique Deadlift - Build to Working Weight - CONDITIONING AMRAP 20: “Marston” - 1 [...]

Tuesday, January 16

We must learn to live together as brothers or perish together as fools. - Martin Luther King, Jr. WARM UP 1 Round, at low intensity: 15 Calorie Row 12 Calorie Bike 9 Shuttle Runs (10m) [...]

Monday, January 15

"Injustice anywhere is a threat to justice everywhere."  -Dr. Martin Luther King, Jr.   WARM UP: 2:00 Slow Bike or Row 1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 Dowel OHS :30s second [...]

Friday, January 12

WARMUP 3 Rounds - Row 250m + :15 Samson each leg + 10 P/A Hangs + 10 Push Ups + 15 Squats CONDITIONING ”Bob the Builder” - 3 Rounds Minutes 0-2 - 24 DB Snatch [...]

Thursday, January 11

respect yourself enough to walk away from anything that no longer serves you, grows you, or makes you happy.   Warm up:  3:00 Light Row, Bike 3 rounds: 3 Spiderman and Reach, each leg 4 Walkouts  5 [...]

Wednesday, January 10

Remember, when your body is hungry, it wants nutrients, not calories. WARMUP Row 500m + PVC Passthroughs + Ankle Dorsiflexion Coach-Led Agilities CORE ACTIVATION WORK SKILL - Russian Kettlebell Swing, Toes to Bar / Knees to [...]

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