“We can all make powerful choices.  We can take back control by not blaming chance, fate, or anyone else for our outcomes.  It’s within our ability to cause everything to change.  Rather thank letting past hurtful experiences sap our energy and sabotage our success, we can use them to fuel positive, constructive change.”-Darren Hardy, The Compound Effect.

Reminders: Get weighted and measured if you are doing the Fix Your Food Challenge!  We also still have all week to donate to the SMDCF Christmas Toy And Clothing Drive, we will be taking donations until Monday, Dec. 17th!


1.1 power clean + 1 front squat work to challenging in 15 min.


for time:

-150 wall ball #20m #14f

*compare 07.03.18

Sport & Performance

1.clean off blocks work to a heavy single in 15 min.

for time:

-row 1k

-20 alternating leg pistols

-20 chest to bar pullups

post times to comments


Gymnastics day!


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