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September 2017

October 2017


Friday, October 20th, 2017

Good Luck to our teams competing tomorrow!



5 Rounds for time:

Run 400m
15 Overhead Squats (95, 65)

Rest at least 5 minutes, then

AMRAP in 8 minutes:

8 Bar Facing Burpees
8 Sumo Deadlift High Pulls (95, 65)

Exit Strategy:

5 Chin-Over-Bar Holds.  Post SHORTEST time.
Friday Vibes.

QUOTE:"What counts in sports is not the victory, but the magnificence of the struggle." - Joe Paterno


Thursday, October 19th, 2017

Open Gym today.


QUOTE:"It never gets easier, you just get better." - Unknown


Wednesday, October 18th, 2017


Take 10 minutes to practice hollow/arch swings into pull ups, C2B pull ups, or muscle ups while HOLDING A TOWEL BETWEEN YOUR FEET.  Shoot for sets of 5 without dropping.


4 Rounds for time

50 Double Unders
15 Ring Rows w/ feet on box
10 Alternating Weighted Pistols (55, 35)

Exit Strategy:

Accumulate 3 minutes in a weighted plank (45, 25) in a GOOD Hollow position.


QUOTE:"There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self." - Ernest Hemingway


Tuesday, October 17th, 2017


Z Press - Find your 5 rep max, then reduce the weight to 85% and complete 2 more max rep sets.


5 Rounds for time:

1 minute ME (max effort) Wall Balls (20, 14)
1 minute ME Kettlebell Swings (55, 35)
Rest 1 minute

Exit Strategy:

Accumulate 1:30 lying in an arched position, belly down on the floor, with a pvc pipe in your hands (similar to superman holds). Keep your feet close and don't bend your knees too much.

Accumulate 1:30 lying in a hollow position, back down on the floor, with a pvc pipe in your hands (similar to a hollow rock without the rock). Keep your feet close, knees straight, and very little bend at the hip.

QUOTE: "Build your weaknesses until they become your strengths." - Knute Rockne


Monday, October 16th, 2017


Tempo Front Squats -  5 sets of 3 reps of: Take 4 seconds to descend, hold for 3 seconds on the bottom, and come up as fast as possible (1 second), holding for 1 second before descending again (4311).  Try to stick to this tempo sequence as closely as possible, especially only resting 1 second at the top. AHAP.


Take 10 minutes to work on handstands, grabbing a partner if necessary to spot you. 


last done 4/27/16

4 Rounds for time

10 Shoulder to Overhead (155, 105)
Run 400m
15 GHD Sit Ups OR 30 Sit Ups


QUOTE:"Self respect is the fruit of discipline; the sense of dignity grows with the ability to say not to oneself." - Abraham Joshua Heschel


Friday, October 13th, 2017


"Bad Luck"

13 Rounds for time:

5 Thrusters (95,65)
5 Pull Ups

Rest 5 minutes

In 13 minutes, find your Clean & Jerk 1 RM for the day.

Exit Strategy:

AMRAP in 5 minutes

Alternating Turkish Get Ups (55, 35)
QUOTE:"Give a man a fish, and feed him for a day.  Don't teach a man to fish...and feed yourself.  He's a grown man.  And fishing's not that hard." - Ron Swanson, from the tv show Parks and Recreation


Thursday, October 12th, 2017

Open Gym today.
QUOTE:"If you figured it all out today, what would be the point of tomorrow?  Enjoy the process of being a work in progress." - Unknown


Wednesday, October 11th, 2017


AMRAP in 16 minutes:

Row 20/15 Calories
9 Back Squats (185, 125)
15 GOOD Push Ups


Tabata 1-leg L-sits.

QUOTE:"When a man does not know what harbor he is making for, no wind is the right wind." - Seneca


Tuesday, October 10th, 2017



AMRAP in  20 minutes:

1 Deadlift (405, 275)
10 Toes to Bar
15 Over-the-Bar Burpees

Yes, this is heavy.  That's how it was programmed by CFHQ. Take time to warm up properly with lighter weight. Scale as needed, and BE SAFE!

Mobilize - A good long session.

QUOTE:"A mind that is stretched by a new experience can never go back to its old dimensions."
- Oliver Wendell Holmes, Jr.


Monday, October 9th, 2017


Press - take 10 minutes to find your 1 Rep Max.  Then, with 80% of that max on the bar, complete AMRepsAP in 3 minutes.


For time

10 Power Cleans (135,95)
10 Strict Pull Ups
50 Sit Ups
8 Power Cleans
8 Strict Pull Ups
40 Sit Ups
6 Power Cleans
6 Strict Pull Ups
30 Sit Ups
4 Power Cleans
4 Strict Pull Ups
20 Sit Ups
2 Power Cleans
2 Strict Pull Ups
10 Sit Ups


QUOTE:"If you only do what you know you can do - you never do very much." - Tom Krause