Love @ First Deadlift.

Dynamic Warmup

--

PVC Dislocates

PVC Good Mornings

Inch Worms 

Bridges

Squat Therapy (Coaches Tempo)

Strength and Power

--

Back Squat

3 x 5

Chinups

3 x Max

W.O.D.

--

200 Meter Run

10 Pushups

15 Squats

20 Situps

7 Rounds

"They say that time changes things, 

but you actually have to change them yourself."

~ Andy Warhol

The Go Green Tip of the Day

Go Green Cartoons

Check out the go green cartoon page? 

Happy Independence Day!

Joanne Meets Grace

Dynamic Warmup

--

PVC Pass Troughs 

PVC Good Mornings

PVC Overhead Squats

KB Arm Bars

W.O.D.

--

"Barbell Hell"

6 Push Presses

6 Front Squats

6 Squat Thrusters 

6 Rounds (95m, 65f)

If the barbell leaves your hands, touches the ground or rack...

That round is terminated and you must start the round over.

"True independence and freedom can only exist in doing what's right."

~ Brigham Young

The Go Green Tip of the Day

July 4th Fireworks Going Green?

Click above to read an article on how companies are looking

 to make more eco-friendly fireworks.

Dynamic Warmup

--

CFL Track Warmup

W.O.D.

--

"Uphill Mile"

"Life moves on, whether we act as cowards or heroes. Life has no other discipline to impose, if we would but realize it, thank to accept life unquestioningly. Everything we shut our eyes to, everything we run away from, everything we deny, denigrate or despise, serves to defeat us in the end. What seems nasty, painful, evil, can become a source of beauty, joy, and strength, if faced with an open mind. Every moment is a golden one for him who has the vision to recognize it as such."

~ Henry Miller

The Go Green Tip of the Day

Waste Management

From everyday collection to enviromental protection.

Dynamic Warmup

--

PVC Dislocates

PVC Good Mornings

Squat Therapy

Bridge 

Cossack Stretch

Strength and Power

--

Deadlift 

3 x 5

Chinups

3 x Max Reps

Pushups

1 x Max Reps

W.O.D.

--

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

--

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

Dynamic Warmup

--

PVC Dislocates

Barbell Good Mornings

KB Arm Bars

Strength and Power

--

Back Squat 3 x 5 

W.O.D.

-- 

Hill Sprint (100 yards or so) 

Max Rep Push Press (95m , 45f)

Your Rest Period is the Walk Down the Hill.

5 Rounds

3:00 Rest

Barbell Situps x 8 - 12

"I truly believe that individuals can make a difference in society. Since periods of change such as the present one come so rarely in human history, it is up to each of us to make the best use of our time to help create a happier world."

~ Dalai Lama

The Go Green Tip of the Day

Child Nutrition Act Reauthorization

Sign the petition to urge Congress to make healthy food

 a priority in schools across the country.