Dynamic Warmup

--

Standing Toe Touch :15

Myofascial Release

Super Joints Mobility Drills

Standing Toe Touch :15

Strength and Power

-- 

Squat Cleans

3 x 5

Push Press 

3 x 5

Weighted Dips

2 x 5 - 8 

Weighted Situps

3 x 5

"We all have great inner power.

The power is self-faith.

There's really an attitude to winning before you win.

And you have to be hungry.

You have to want to conquer."

~ Arnold

The Go Green Tip of the Day

Green Power Partnership 

A voluntary program that supports the usage of electricity produced by renewable resources

Dynamic Warmup

--

PVC Pass Troughs

PVC Circles

Barbell Good Mornings

Burgener Warmup

Strength and Power

--

Deadlift 

1 x 5

SDHP

3 x 3

W.O.D.

--

Five Rounds:

40 Dumbbell Push Presses

15 Pushups

"You can't make people smarter. 

You can expose them to information,

but your responsibility stops there."

~ Rip

The Go Green Tip of the Day

Philadelphia Going Green

A website designed to initiate a strong commitment to urban sustainability.

L post 2000 meter row.

65 and killing it.

Dynamic Warmup

--

Myofascial Release Work

Strength and Power

--

Power Cleans 

5 x 3

Weighted Pullups

3 x 1

Weighted Dips

2 x 5 - 8

Barbell Situps

3 x 5 

"The cost of  aerobic training is

 decreased speed, power, and strength."

~ Greg Glassman

If you are not lifting heavy your not doing CrossFit.

The Go Green Tip of the Day

Books

Buy one, read it, share it.

Science of Exercise Certification

I just wanted to give Greg and this past weekends staff a round of applause for this certification. I walked away from this with a ton of great information. I can not wait to keep furthering my education. It was also great chatting with Greg and the team. More to come on this certification......

Apparently Everything is Bigger in Texas!!

Dynamic Warmup

-- 

PVC Pass Troughs

PVC Circles

Inch Worms 5x 

Deep Squat Holds 3x :10 :15 :20

Double Under Practice

Gymnastics

--

Practice Handstands (no wall)

Strength and Power

--

Squat 

1RM

W.O.D.

--

"Cindy"

5 Pullups

10 Pushups

15 Squats

"Every Second Counts"

The Go Green Tip of the Day

Barbells

Buy one, add heavy weight, lift

Get off those damn machines!!

Dynamic Warmup

--

Foam Roller Work

Squat Therapy

Strength and Power

--

Press

5 x 5

W.O.D.

--

800 meter run

50 pushups

800 meter run

50 situps

800 meter run

50 squats 

800 meter run

"Be impressed by intensity, not volume."

~ Coach Glassman

The Go Green Tip of the Day

PVC Pipe

Do your friend a favor, get them off the treadmill and teach them to deadlift.

Dynamic Warmup

--

PVC Pass Troughs

PVC Circles

PVC Overhead Squats

Burgener Wamup

Strength and Power W.O.D.

-- 

Power Clean (75% of 1rm) x 1; Split Push Jerk x 5

10 Rounds For Time

If the bar hits the ground during a set, terminate that set and start it over.

"You must begin to think of yourself as becoming the person you want to be."

~ David Viscott

The Go Green Tip of the Day

Clean up your Neighborhood

Do it yourself or find a group, just get out their and clean up your city or town.