Dynamic Warmup

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PVC Dislocates

PVC Good Mornings

Squat Therapy

Bridge 

Cossack Stretch

Strength and Power

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Deadlift 

3 x 5

Chinups

3 x Max Reps

Pushups

1 x Max Reps

W.O.D.

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50 - 40 - 30 - 20 - 10

Squats

Situps

"There are basically two types of people. People who accomplish things, and people claim to have accomplish things. The first group is less crowded."

~ Mark Twain

The Go Green Tip of the Day

Go Green - Save Money

6 Green Upsides to a Down Economy

Beautiful Day in My Neighborhood.

Dynamic Warmup

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CFL Track Warmup

Pushup Complex

W.O.D.

--

3 x 1 Mile 

2:00 Rest Between Each

#1st - RPE 13

#2nd - RPE 15

#3rd - TT 

RPE: Rate of Perceived Exertion 

Click Here to See the RPE Scale

"If you have a positive attitude and constantly strive to give your best effort, eventually you will overcome your immediate problems and find you are ready for greater challenges."

~ Pat Riley

The Go Green Tip of the Day

Make Public Schools in your State Go Green

This petition site will teach the future generations to go green. Have schools integrate, more ecological, social and economic facets of sustainability into their models