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      Phone: (719) 330-3583
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  • Archives

Friday 12/19/14

A real friend is one who walks in when the rest of the world walks out.” – Walter Winchell

Buy-In

Death by Stone to shoulder (you choose the weight).

WOD

3 RFT:
50 Double Unders
2 Muscle-ups
10 Handstand Push-ups
25m Sled Drag, 135/90
25m Sled Pull, 135/90

Cash Out

3 Rounds not for time:
3 Wall climbs to shoulder touches
1 Hanging pull-up circle


Thursday 12/18/14

I hear and I forget. I see and I remember. I do and I understand.” – Confucius

Buy-In

Back Squat, Warm-up, 5@75%, 5@80%, 5@85%

WOD

21-15-9 reps, for time of:
Power Clean, 135/95 95/65 75/55
Toes-to-bar knees-to-90 sit-ups

 

Cash Out

Row 1k
5 Rope climbs


Wednesday 12/17/14

It is better to conquer yourself than to win a thousand battles. Then the victory is yours. It cannot be taken from you, not by angels or by demons, heaven or hell.” – Buddha

Buy-In

Press 5@75%, 5@80%, 5@85%

WOD

“Danny”
Complete as many rounds as possible in 20 mins of:
30 Box Jumps, 24/20
20 Push Press, 115/75 95/65 45/35
30 Pull-ups green¬†band pull-ups jumping pull-ups 14″ from bar to chin

Cash Out

1a) 3×10 Weighted Back extensions
1b) 3×15 Toes-to-bar


Tuesday 12/16/14

Society exists only as a mental concept; in the real world there are only individuals.” – Oscar Wilde

Buy-In

5×2 Deadlift

WOD

Tabata (total score):
Alternating pistols band or bench air squats
Hang power snatch 95/65 75/55 45/35
Bar-facing burpees
Sit-ups
*Rest 1:00 between exercises

Cash Out

1a) 3×5 Muscle ups
1b) 3×20 cal Row


Monday 12/15/14

Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned.” – Buddha

Buy-In

1) 7×1 Squat clean
2) 100 Single unders
3) 100 Double unders

WOD

Kettlebell “Grace”
30 Clean & Jerks 55/35 35/25 25/15

Cash Out

7×1 Split Jerk from the rack
1 mile Run on treadmill or 2k Row


Sunday 12/14/14

The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand.” – Vince Lombardi

Rest Day today!

We have several events happening this month and in the next few months. Check them out to the right under the Events. Get involved so you can stay connected to your fitness goals. The Resolution Challenge is coming up. You can sign up now by clicking the link at the right. Have a great Sunday! Enjoy your family and friends.


Saturday 12/13/14

We must develop and maintain the capacity to forgive. He who is devoid of the power to forgive is devoid of the power to love. There is some good in the worst of us and some evil in the best of us. When we discover this, we are less prone to hate our enemies.” – Martin Luther King, Jr.

Buy-In

For time:
20 Tire flips with your partner, 400#
*Alternate jumping in and jumping out.

WOD

For time:
2000m Row (switch every 200m)
40 Handstand push-ups (switch every 5 reps)
40 Wall ball reverse tossovers, 20#
2000m Run (switch every 200m)

Cash Out

Hang squat snatch mechanics
Work on Muscle up kips


Friday 12/12/14

A wise man should have money in his head, but not in his heart.” – Jonathan Swift

Buy-In

Front Squat 5×3

WOD

4 Rounds for time:
400m Run
15 Deadlifts 225/150 155/105 95/65

Cash Out

100 Double Unders
2:00 L-sit


Thursday 12/11/14

Buy-In

Push press 3-3-3-3-3-3-3

WOD

4 Rounds for time of:
100-foot Walking lunge, carrying 30/20 dumbbells, no weight
30 Box jumps, 24/20, 24/20 step ups ok, 20/12
20 Weighted pull-ups, 30/20, strict, band

Cash Out

1a) 3×20 Muscle up kips
1b) 3×10 HSPU facing the wall


Wednesday 12/10/14

Alone we can do so little; together we can do so much.” – Helen Keller

Buy-In

1) 7×2 3-position Snatch (2 inches-knee-pocket)
2) 3×5 Touch and go snatches @ 75% from above

WOD

“Fran”
21-15-9 reps of:
Thrusters
Pull-ups

Cash Out

Run 1 mile
Or
Row 2k


Tuesday 12/9/14

Being deeply loved by someone gives you strength, while loving someone deeply gives you courage.” – Lao Tzu

Buy-In

EMOM for 6:00
6 HSPU
20 Double unders

WOD

Tabata (total score)
Slam ball, 40/30
Rest :30
Row (calories)
Rest :30
Ring dips

Cash Out

1a) 3×3 Tire flips
1b) 3×5 Stone shoulders


Monday 12/8/14

Be happy for this moment. This moment is your life.” – Omar Khayyam

Buy-In

EMOM for 7:00
5 Hang power snatches, 75/55
5 Bar-facing burpees

WOD

“Jenny”
AMRAP in 20:00:
20 Overhead squats 45/35
20 Back squats 45/35
400-meter run

Cash Out

1a) 3×15 Reverse Hypers
1b) 3×30 Unbroken double unders (2 tries)


Sunday 12/7/14

The quality of a leader is reflected in the standards they set for themselves.” – Ray Kroc

Rest Day or come in for a workout at 1pm.


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