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

10.04.19

“If you can’t accept losing, you can’t win.” – Vince Lombardi

Click here to support Iron Crab Barbell at USAPL Raw Nationals

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

Fitness

1.power snatch work to a 1RM in 18 min.

*compare to 08.07.19

“Karen”

for time:

-150 wall ball #20m #14f

*compare to 12.11.18

Performance & Sport

1.snatch off blocks work to a 1RM in 18 min.

*compare to 01.18.19

every 3 min. for 12 min. perform:

-50 double unders

-max unbroken HSPU

rest the remainder of the 3 min. in each round

*score is total HSPU

*compare to 08.07.19

post times or total reps to comments

Read:

Two Opens

Oct. 19. Cancellations & Events

01.18.19

“Don’t ask for a lighter load, but rather for a stronger back.”-Unknown.

Fitness

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

*compare to 05.15.18

15-10-5 reps for time of:

-cal. row/bike/ski/run

-toes to bar

*compare to 10.18.18

Sport & Performance

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

*compare to 10.17.18

for time:

-100 double unders

-50 overhead squat #95m #65f

-25 burpee box jump overs “24m “20f

post times to comments

fscn3520

Teammates yelling at you makes you do burpee box jumps faster.

10.17.18

“Strength does not come from winning.  Your struggles develop your strengths.  When you go through hardships and decide not to surrender, that is strength.”-Arnold Schwarzenegger.

Fitness

1.bench work to a 1RM in 15 min.

*compare to 08.29.18

2.deadlift work to a 2RM in 18 min.

*compare to 08.28.18

for time:

-20 alternating hand dumbbell power snatch (you pick the weight)

-20 burpees

-20 alternating hand dumbbell power snatch

Sport & Performance

1.snatch off blocks 1RM in 15 min.

2.clean off blocks 1RM in 18 min.

*compare both to 08.30.18

for time:

-row 3k

FSCN2785

May your 5 x 5 sets pay off today.

08.30.18

“It is not the mountain we conquer but ourselves.”-Sir Edmund Hillary.

Sport & Performance.

1.snatch 1RM off blocks in 15 min.

*compare to 01.16.18

2.clean 1RM off blocks in 15 min.

*compare to 06.20.17

“Diane”

21-15-9 reps for time of:

-deadlift #225m #155f

-handstand pushups

*compare to 03.17.18

Fitness

1.power clean 1RM in 15 min.

*compare to 07.03.18

2.strict press 1RM in 15 min.

15-10-5 reps for time of:

-cal. row/bike/ski/run

-toes to bar

post times to comments

FSCN2277

Fall isn’t here yet.