Upper Body Max Effort

Max Effort Floor Press x 3

Pullups 2 x 15 - 20

Bent Over Row - Standing Rear Fly Superset

4 x 8 - 15

Tricep Dip - Pushup Partner Complex

5-4-3-2-1-2-3-4-5

(After performing 5 dips, perform 5 pushups, your feet never touch the ground, your partner assists takes your feet and places them on his or her shoulders, your never touch the ground then back to dips, when your feet do touch the complex is over)

Weighted Side Bends

3 x 8 - 15

"There is no reason, no excuse, no alibi, no fate,that can hinder

an individual that is focused on a specific purpose."

~ Mike Jones (not the rapper)

Max Effort Squat

"God gives every bird its food, but

He does not throw in into its nest."

~ J.G. Holland

Easy To do - Bacon and Asparagus

To IFast or Not to IFast

Five tips to Nutrition Success

Monster Hill Climb

(Find the Biggest, Nastiest Hills Around. And Grab Your Weight Vests)

"People talk about escapism as though it's

something nasty but escapism can be wonderful."

~ Margaret Foster

Part 4 of Louie and Ramanov

CrossFit Games @ Home Depot Center

Vegan Turned Master Butcher

Max Effort Lat Pulldown

Incline DB Press 3 x 8 - 12

Heavy Tricep Extension 3 x 8 - 12

Pushup Complex 10 x each

(hip clap, chest clap, hand clap)

30 Burpees in 1:30

(if you fail, add :15 to the next round until you complete)

"If you don't like change,

you're going to like irrelevance even less."

~ General Eric Shinseki

Body Weight Recovery Deload

10 Pushups

10 R/L Mountain Climbers

10 Burpees

10 Squats

10 Dips

3 Rounds

(Comfortable Pace)

"You will soon break the bow if you keep it always stretched."

~ Norman Vincent Peale

The Movement you Cant do Without.

100 Artists to get you Fired Up.

1/2 Mile Hill Climbs x 3

"To climb steep hills requires slow pace at first."

~ William Shakespeare