12.16.19

“Train yourself to let go of everything you fear to lose.”-Yoda.

This is the last week to join with us on our Fall Into Fitness Special!

REMINDERS: We are taking donations for our 2nd Annual SMDCF Christmas Toy & Clothing Drive until next Monday, Dec. 23, 2019!

Coaches Lonnie & Sam want to thank all who came to the Boxmas Party and everyone who gave us such a thoughtful gift, we appreciate all of you!

Fitness

1.power snatch work to a 1RM in 15 min.

*compare to 10.04.19

2.power clean work to a 1RM in 15 min.

*compare to 10.05.19

for time:

-row 500m AFAP

*compare to 08.05.19

Performance & Sport

1.snatch off the blocks work to a 1RM in 15 min.

*compare to 10.04.19

2.clean off the blocks work to a 1RM in 15 min.

*compare to 01.15.19

for time:

-bike 40m/25f cal.

*compare to 08.05.19

post loads and times to comments

11.26.19

Nov25

“Let us be grateful to the people who make us happy; they are the charming gardeners who make our souls blossom.”-Marcel Proust.

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

Fitness

1.squat 5 x 5 (add 5lbs from last session) in 15 min.

2.push press 5-5-5-5 work to heavy in 10 min.

“Dirty 30”

for time:

-30 box jumps “24m “20f

-30 jumping pullups

-30 kettlebell swings #53m #35f

-30 steps walking lunge

-30 knees to elbows

-30 push press #45m #35f

-30 back extension

-30 wall ball #20m #14f

-30 burpees

-30 double unders

Performance & Sport

Juggernaut 9/12

1.squat 50% x 5, 60% x 3, 70% x 2, 80% x 1, 85% x max reps in 25 min.

“Filthy 50”

for time:

-50 box jumps “24m “20f

-50 jumping pullups

-50 kettlebell swings #53m #35f

-50 steps walking lunge

-50 knees to elbows

-50 push press #45m #35f

-50 back extension

-50 wall ball #20m #14f

-50 burpees

-50 double unders

post times to comments

11.16.19

Nov15

“Gratitude bestows reverence, allowing us to encounter everyday epiphanies, those transcendent moments of awe that change forever how we experience life and the world.”-John Milton.

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

Fitness

1.squat 6 x 3 @ 85% of heaviest done on Monday

“Fight Gone Bad”

3 rounds of:

-1 min. max reps wall ball #20m #14f

-1 min. max reps hang power clean #75m #55f

-1 min. max reps box jumps “24m “20f

-1 min. max reps push press #75m #55f

-1 min. max reps cal. on rower

1 min. rest between rounds

*compare to 08.24.19

Performance & Sport

Juggernaut 6/12

1.squat 50% x 5, 60% x 3, 70% x 2, 80% x max reps*

*goal is 8 or more

“Fight Gone Bad”

3 rounds of:

-1 min. max reps wall ball #20m #14f

-1 min. max reps hang power clean #75m #55f

-1 min. max reps box jumps “24m “20f

-1 min. max reps push press #75m #55f

-1 min. max reps cal. on rower

1 min. rest between rounds

*compare to 08.24.19

post total reps to comments

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11.04.19

Nov3

“Gratitude unlocks the fullness of life. It turns denial into acceptance, chaos into order, confusion into clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend.”-Melody Beattie.

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

Fitness

1.hang (@knee) power snatch 2-2-2-2-2 work to challenging in 12 min.

2.hang (@knee) power clean 2-2-2-2-2 work to challenging in 12 min.

“Fran”

21-15-9 reps for time of:

-thrusters #95m #65f

-pullups

*compare to 08.10.19

Performance & Sport

1.snatch off blocks work to a heavy 2 in 12 min.

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