Strength

Strength and Power

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Deadlift

Work to Max Set of 3

W.O.D.

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"Fran"

21-15-9

Squat Thrusters

Pullups

"Winners compare their achievements with their goals, while losers compare their achievements with those of other people."

~ Nido Qubein

LifeStyle Tip

Accepting your limitations produces new hope

for our realistically appraised capacities.

Strength and Power

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Bench Press x 5 > Maximum Chinup Holds

3 Rounds

W.O.D.

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10 Swings

10 Yard Bear Crawls

10 Rounds

Persevernace, n.

A lowly virtue whereby mediocrity achieves an inglorious success.

LifeStyle Tip

NEVER GIVE UP!!

Strength and Power

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Front Squat

3 x 5

W.O.D.

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50 Walking Lunges (R/L=1)

50 Situps

3 Rounds

"Opposition is a natural part of life. Just as we develop our physical muscles through overcoming opposition - such as lifting weights - we develop our character muscles by overcoming challenges and adversity."

~ Stephen Covey

LifeStyle Tip

Drill your fundamentals.

Go back to the basics of whatever you do and refine your skills.

Listening to Coach Burgener all Weekend

It's a Philly VS NYC Weekend.

Strength and Power

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Deadlift

3 x 5

Heavy Swings x 50

Feet Elevated Pushups x 50

W.O.D.

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Hill Sprints

7 Rounds

"I have prepared for this my whole life."

~ Cliff Lee

LifeStyle Tip

Family Fitness

10 easy ways to get fit with your family:

1. Throw, kick, hit a ball around

2. Play tag

3. Dance, dance, dance

4. Jump rope

5. Set up an obstacle course

6. Bike rides

7. Pull your little ones wagon

8. Skate

9. Ski

10. Swim

~ Courtesy of Zen Habits

W.O.D.

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5K

"Carpe Diem."

~ Horace

LifeStyle Tip

Hire an experienced coach.

Coaches can really put you on the right path.

Be open minded and willing to learn.

And whether its etiquette, business, fitness, etc. there is a coach for it