07.16.18

We want to continue to express our gratitude towards our athletes who have so generously shared a great deal of their time with us.  Four years is the time it takes to graduate high school; four years is the time it takes most to graduate college.  The following active athletes have been with us for at least four years:

-Brandon

-Liz

-Tangie

-Karl

Sport & Performance

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

Juggernaut 1/12

2.bench 60% 10 x 5 (off 3RM on 07.06.18)

3 rounds of:

-12 pullup

-row 250m

-7 front squat #225m #155 (Sport) or #185m #125f (Performance)

Fitness

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

2.bench 5-5-5-5-5 work to a heavy 5 in 15 min.

3 rounds of:

-15 situps

-200m run

-7 front squat #115m #75f

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