9.25.2014

Thursday @ Training Room5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45

4 rounds for reps 30 sec work/ 60 sec rest (6 min total) Max strict Pullups (scale to negatives, or ring rows)

4 RFT 10 Box Jumps 10 Ring Dips (scale as needed) 10 Box Jumps 10 Toes to Bar -then 800m run (only one run after the 4 rounds)

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Thursday @ Forsythe Boat Ramp- 5:45pm Friday @ Forsythe Boat Ramp- 5am Friday @ Training Room- 5am, 8:30, 9:30 yoga, 10:30

150 wall balls for time* 200m Run

*Do as many unbroken wall balls as possible. When the ball stops, do your run. On each following round, perform the same number of wall balls before the run, even if you don't get them all unbroken. For example, if you can get 50 unbroken wall balls, then you will be doing 3 rounds of 50 wall balls/ 200m run. If you stop at 15, you'll have 10 rounds of 15 wall balls/ 200m run. So, the higher the number of wall balls, the fewer your runs and the shorter the workout ;).

9.23.2014

Tuesday @ Training Room- 5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45 3 RNFT (15 mins max) 10 Step Ups per leg, AHAP 30 sec Hollow Body Hold -then, for time: 10 HSPU 20 Pull-ups 30 Burpees 60 Double-Unders 30 Burpees 20 Pull-ups 10 HSPU --------

Tuesday @ Forsythe Park- 5am Wednesday @ Forsythe Park- 5:45pm Wednesday @ Training Room- 5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45 yoga

16 min AMRAP 20 Dive Bombers 20 Killers (10 per leg) 20 Burpees

E4MOM 100m run (Run at 0:00, 4:00, 8:00, 12:00)

9.22.2014

Monday @ Forsythe Boat Ramp- 5am, 5:45pmMonday @ Training Room- 5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45

4 Rounds for total time: Run 400m 25 KB Swings 24/16kg *Rest 1:00 between rounds*

9.16.2014

Tuesday@ Training Room- 5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45 5 RNFT, AHAP 5 TGU- R 5 Snatches- R 5 OH walking lunges- R Repeat left side

Rest 5 min, then: 100 Wall Balls for time --------

Tuesday @ Forsythe Park 5:45pm Wednesday @ Forsythe Park 5am Wednesday @ Training Room- 5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45

2 Rounds for rounds and time of:

5:00 AMRAP 5 Pull-ups 10 HR Push-ups 15 Air Squats -Then, at 5:00 Run 800m*

*When you come in from the run look at the clock to start your second round of 5 minutes, then run another 800m

9.15.2014

Monday @ Forsythe Boat Ramp- 5am, 5:45pmMonday @ Training Room- 5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45

For time, 10min cutoff: 100 Burpees EMOM 100m Run

At 10:00, perform the following ladder for time: 10-9-8-7-6-5-4-3-2-1 Bear Squats Air Squats

9.11.2014

Thursday @ Training Room- 5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45 For time: 1 Wall Walk 3 KB Complex* 2 Wall Walks 2 KB Complex 3 Wall Walks 1 KB Complex -Then- Max accumulated chin hang in 2 min

*1 complex: 5 Single KB Swings 5 Front Rack Squats 5 Push Press (Perform all 15 reps unbroken on one side, then repeat on the other side) --------

Thursday @ Forsythe Boat Ramp- 5:45pm Friday @ Forsythe Boat Ramp- 5am Friday @ Training Room- 5am, 8:30, 9:30 yoga, 10:30

Tabata HRPU Tabata Butterfly Situps -Then, 3 rounds 400m sprint for time Rest 3:1

9.9.2014

Tuesday @ Training Room- 5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45 3 Rounds, not for time 10 TGU 10 Strict Pullups (mod= eccentric or ring rows)

-Then, for time- 10-9-8-7-6-5-4-3-2-1 Russian Swings (rx= 30% of bodyweight) Unbroken DU (mod= total DU, or attempts) ---------

Tuesday @ Forsythe Park- 5:45pm Wednesday @ Forsythe Park- 5am Wednesday @ Training Room- 5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45 12 min AMRAP 20 yd Bear Crawl 20 Killers 20 V-Ups

9.8.2014

First assessment! We will retest this at the end of October so you can see your progress :) Monday @ Forsythe Boat Ramp- 5am, 5:45pm Monday @ Training Room- 5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45 Warmup, 4 rounds: 10 Push-ups 10 Frog Thrusters 10 Air Squats 100m Run

Assessment, for time: 30 Air Squats 30 Situps 30 Walking Lunges 30 Mountain Climbers, per leg 30 Pike Push-Ups 30 Hip Bridges, per leg 30 Dips (unmodified= legs straight) 30 Burpees 800m Run

9.4.2014

What an awesome transformation! We're all proud of you Dewayne! You and Angie are both huge sources of inspiration to all of us :) Thursday @ Training Room- 5am, 8:30, 9:30 mobility, 10:30, 4:15pm, 5:45

12 minute AMRAP 10 Toe to Bar 20 Wall Balls 20/14# 30 Lateral Jumps over a KB (each jump counts one rep) -----------

Thursday @ Forsythe Boat Ramp- 5:45pm Friday @ Forsythe Boat Ramp- 5am Friday @ Training Room- 5am, 8:30, 9:30 yoga, 10:30

5 rounds 1:00 ME HSPU (HRPU) 1:00 ME KB High pull 1:00 ME Toe to Bar (v- ups) 1:00 Rest

9.2.2014

Congratulations Dewayne Madden, our member of the month for September! I've never come across anyone with such a positive attitude. He's been with us for 2 years, and he is still as motivated as he was when he started. In the last assessment, he went from 175 reps to 233! That's nearly a 25% improvement! Not only that, but he and his wife, Angie, participated in the Whole 30 and had awesome results. He lost 13 pounds and 4.5" around his waist, while Angie lost 20 pounds and 3.5". You guys are a great inspiration!-------

Tuesday @ Training Room- 5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45

3 Rounds 5:00 AMRAP of: 10 Burpees 10 Pull-ups 10 Thrusters 53/35kg 1:00 Rest

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Tuesday @ Forsythe Park- 5:45pm Wednesday @ Forsythe Park- 5am Wednesday @ Training Room- 5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45

24 Snatches 24 Pistols 400m KB Farmers Carry 24/16kg (1 KB in each hand) 24 Snatches 24 Pistols