12.03.19

“Acknowledging the good that you already have in your life is the foundation for all abundance.”-Eckhart Tolle.

Click here to join us with our Fall Into Fitness Special today!

Happy Birthday Coach Lonnie!

Fitness

1.squat 3-3-3-3-3 work to a heavy 3 in 15 min.

for time:

-50 deadlift #115m #75f

-50 situps

-50 wall ball #20m #14f

Performance & Sport

Juggernaut 11/12

1.squat 70% x 1, 77.5% x 1, 82.5% 3 (reps) x 5 sets in 25 min.

for time:

-50 deadlift #225m #155f

-50 double unders

-50 pullups

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12.02.19

“Always remember people who have helped you along the way, and don’t forget to lift someone up.”-Roy Bennett.

Click here to join with us on our Fall Into Fitness Special

Fitness

1.power snatch 2-2-2-2-2 work to a heavy 2 in 12 min.

2.power clean 2-2-2-2-2 work to a heavy 2 in 12 min.

21-15-9 reps for time of:

-power snatch #75m #55f

-cal. row/bike/ski/run

Performance & Sport

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

2.clean off blocks work to a heavy single in 12 min.

21-15-9 reps for time of:

-overhead squats #115m #85f

-toes to bar

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Dec. ’19 Class Cancellations

December ’19 Class Cancellations

The following days are scheduled for cancellation in December of 2019.  As a reminder we also follow Charles Country Public School closings and delays for all AM classes.

-NO powerlifting or 9:30am class Saturday, Dec. 7, 2019

-ONLY 11am Christmas Eve, Tuesday, Dec. 24, 2019

-CLOSED Christmas Day, Wednesday, Dec. 25, 2019

-CLOSED Thursday, Dec. 26, 2019

-ONLY 11am New Years Eve, Tueday, Dec. 31, 2019

-CLOSED New Years Day, Wednesday, Jan. 1, 2020

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11.30.19

“We can complain because rose bushes have thorns, or rejoice because the thorns have roses.”-Alphonose Karr.

Click here to join with us on our Fall Into Fitness Special today!

Fitness

1.squat 5 x 5 (add 5lbs from last week)

3 rounds for time:

-10 ground to overhead anyway #115m #75f

-5 burpees

Performance & Sport

Juggernaut 10/12

1.squat 75% 3 x 7

 for time:

-30 cluster #135m # 95f

stopping every minute on the minute to perform 3 bastards

11.29.19

“Be thankful for everything that happens in your life; it’s all an experience.”-Roy Bennett.

REMINDERS: NO CLASSES TODAY!

Active rest day

-spend 60-90 minutes of physical activity with friends and/or family

11.28.19

“Do not spoil what you have by desiring what you have not; remember that what you now have was once among the things you only hoped for.”-Epictetus.

Happy Thanksgiving from our family to yours!