8/3/13: Saturday

  “31 Heroes” Here today.  First Heat starts at 10:15.  Please arrive early enough to properly warm up and be ready to go.  We will run heats every 40 minutes for as long as needed to get everyone through.   Please visit the 31 Heroes website at the link below to find out more about…

8/1/13: Thursday: OLY Class @ 5:30pm: no yoga

Skill Hand Stand walking Max distance Hand Stand walk 3min Amrap 40 Du 7 Hspu (RX+defficit HSPU with 2 -45# plates and abmat) 10 Ring Dips Remining time-Max Effort Ring Rows ( No Kipping) Rest 3min 3min Amrap 40 Du 7 HSPU (RX+) 10 Ring Dips Max Effort Pullups ( Muscle Ups RX+ ) rest…

7/30/12: Tuesday

We will be starting a new Strength Cycle for Squatting today. It is the Hatch Cycle, we will be squatting 2 days a week for the duration of the program. Below is the spreadsheet for calculating your percentages based off of your 1 rep maxes. Please print this out or save on your phone so…