September 2017

Thursday, September 7

WARMUP 2 rounds Run 200 m / 10 Alternating Spider-Man / 10 Russian Babymakers - WORKOUT “Walking Dead” AMRAP 15 60 Double Unders 150’ Walking Lunge 15 Deadlifts (225/155) - ROWING / RUNNING CONDITIONING Repeat [...]

Wednesday, September 6

"You'll never meet a strong person who had an easy life." ~Unknown WARMUP 2 Rounds - 1 Minute Easy Row 1 Minute Active Spidermans :45 second Medium Row :45 seconds Push-ups to Down Dog :30 [...]

Tuesday, September 5

Treat everyone with kindness and respect, even those you believe don't deserve it, not because they are nice, but because you are.   Warm up:  200 Meter Run Crab Walk (down) Straight Leg Bear Crawl [...]

August 2017

Friday, September 1

If it doesn't open, it's not your door. warm up:   1 Minute Easy Row 1 Minute Active Spidermans :45 second Medium Row :45 seconds Push-ups to Down Dog :30 second Faster Row :30 seconds [...]

Wednesday, August 30

WARMUP :45 seconds Medium Row 10 Active Spidermans (5/side) 10 Air Squats :30 seconds Faster Row 10 Push-up to Down Dog 10 Air Squats - Repeat 2X followed by… Barbell Warmup (empty barbell) 5 Good [...]

Tuesday, August 29

There are 2 ways to spread light: to be the candle or the mirror that reflects it.  - Edith Wharton WARMUP 1 min Easy Bike 1 min Pushup to Down Dog :45 Medium Bike :45 [...]

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