Dynamic Warmup

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PVC Pass Troughs

PVC Shoulder Circles

PVC Ghost Pulling the Knife

Barbell Good Mornings 8 x's

Sansom Stretch 5 x's

Strength and Power

--

Bench Press

5 x 5

Push Press

1RM

W.O.D.

--

21-15-9

Overhead Squats

GHD Situps

"The more you care, the stronger you can be."

~ Jim Rohn

The Go Green Tip of the Day

Horizon Organic

Check out their site to some great organic dairy products, articles, and information.

Dynamic Warmup

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PVC Pass Troughs 20, 10 closer grip

Inchworms 5 x's

Deep Squat Holds :10 3 x's

Quad Stretches 5 x's

Heel Toe Raises 50 x's

Strength and Power

--

Back Squat 

5 x 5

W.O.D.

-

"Annie"

100 Pullups

100 Pushups

100 Situps

100 Squats

For Time

"I have 1 key point for this... If I coach you, and you decide to go longer than I tell you, you just decided to get coached by someone else. Ask around and you will hear from former athletes I coached. They can’t hide it from me either. It's real obvious when they do it, because they can’t recover and go hard the next time I need them to. It’s the same thing with a crappy diet too."

~ Brian MacKenzie

The Go Green Tip of the Day

Milk

When you plan on building mass, buy your milk in gallons not those silly little ones.

Training This Weekend with CrossFit Endurance

Rittenhouse Row Spring Festival Kickoff

Powered by Junk.

Dynamic Warmup

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Walking Quad Stretch 10 yards

Walking Hamstring Stretch 10 yards

50% Max Speed Sprint 20 yards x 2

Walking Hamstring Lifts 10 yards

Walking Hamstring Lifts (across the body) 10 yards

75% Max Speed Sprints 20 yards x 2

Heel to Butts 10 yards

High Knees 10 yards

100% Max Speed Sprints 20 yards x 2

Heel and Toe Raises x 50

W.O.D.

--

"Kelly"

400 Meter Run

30 Box Jumps (24 inch)

30 Wall Balls (20lb ball)

5 Rounds For Time

"I am a fitness whore, I don't care you feel, only about performance."

~ Greg Glassman

The Go Green Tip of the Day

Spring Clean

It's nice out, clean your yard, get your garden growing, make your area a better one.

Chef Jose Garces To Open Village Whiskey

Click Here to read Stoicism 101: 

A Practical Guide for Entrepreneurs. 

Another great blog post from Tim Ferris.