11.17.18

“Greatness is not a function of circumstance.  Greatness, it turns out, is largely a matter of conscious choice, and discipline.”-Jim Collins, Good To Great.

Fitness

1.bench 8-8-8-8

2.push press 8 x 4 @ 80% of heaviest done last week

3 rounds of:

-400m run

-21 push press #95m #65f

-12 toes to bar

Sport & Performance

1.bench 8-8-8-8

2.push press 8 x 4 @ 80% of heaviest done last week

3 rounds of:

-400m run

-21 push press #135m #95f

-12 toes to bar

post times to comments

Reggie going heavy overhead!

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11.16.28

“When what you are deeply passionate about, what your can be best in the world at and what drives your economic engine come together, not only does your work move toward greatness, but so does your life.  For, in the end, it is impossible to have a great life unless it is a meaningful life.”-Jim Collins, Good To Great.

Fitness

1.2 power snatch work to heavy in 12 min.

for time:

-500m row

-25 thrusters #45m #35f

-15 pullups

Sport & Performance

1.snatch + overhead squat off blocks work to a heavy single in 12 min.

for time:

-40 wall ball #20m #14f

-20 hang power clean #135m #95f

-40 kettlebell swings #70m #53f

-20 bastards

post times to comments

Power snatch partayyyy!

11.15.18

“Good is the enemy of great.”-Jim Collins, Good To Great.

Fitness

1.deadlift 5 x 5 @ 75% of heaviest done last week

for time:

-30 wall ball #20m #14f

-20 hang power clean #95m #65f

-30 kettlebell swing #53m #35f

-20 bastards

Sport & Performance

1.deadlift 5 x 5 @ 75% of heaviest done last week

“Jackie”

for time:

-1k row

-50 thruster #45m #35f

-30 pull-ups

post times to comments

11.14.18

“Learn to ask of all actions, ‘Why are they doing that?’ Starting with your own.”-Marcus Aurelius, Mediations.

Fitness

1.squat 5 x 5 @ 80% of heaviest done on Monday

2.front squat 5 x 3 @ 75% heaviest done last Wednesday

for time:

-30 cal. row/bike/ski/run

-20 shoulder to overhead anyway #115m #75f

-10 pullups

-10 front squat #115m #75f

-20 burpee box jump overs “24m “20f

-30 cal. row/bike/ski/run

Sport & Performance

Hatch 8/24

1.squat 65% x 8, 70% x 8, 75% x 8, 80% x 8

2.front squat 60% x 5, 65% x 5, 70% x 5 x 2 sets

15-10-5 reps for time of:

-handstand pushups

-ring dips

-hand release pushups

post times to comments

Selina going overhead in the old layout.

11.13.18

“Every human is an artist.  And this is the main art that we have: the creation of our story.”-Don Miguel Ruiz, The Four Agreements.

Fitness

1.2 power clean (from floor) + 1 front squat work to heavy in 15 min.

AMRAP in 15 min. of:

-5 power snatch #75m #55f

-10 toes to bar

-15 hand release pushups

Sport & Performance

1.clean + front squat off blocks work to heavy in 15 min.

AMRAP in 15 min. of:

-30 double unders

-15 toes to bar

-15 clean #135m #95f

-30 double unders

-15 toes to bar

-13 clean #185m #115f

-30 double unders

-15 toes to bar

-11 clean #225m #145f

-30 double unders

-15 toes to bar

-9 clean #255m #165f

post round and reps to comments

11.12.18

Take advantage of our Fall Into Fitness Special now!

“Don’t take anything personally because by taking things personally you set yourself up to suffer for nothing.”-Don Miguel Ruiz, The Four Agreements.

Fitness

1.squat 5-5-5-5-5 work to a heavy 5 in 15 min.

with a constantly running clock set for 10 min. perform:

-30 burpees

-find a 1RM power clean in the remaining time

Sport & Performance

Hatch 7/24

1.squat 65% x 8, 70% x 8, 80% x 6, 85% x 6

2.front squat 70% x 5, 75% x 5, 80% x 5, 85% x 5

with a constantly running clock set for 10 min. perform:

-40 cal. row/bike/ski/run

-find a 1RM clean anyway with the remaining time

post times to comments

11.11.18

“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”-John F. Kennedy.

On Veterans Day we want to thank all that have served to protect our freedom!