“Nancy” Run 400m 15 Overhead Squats (95/65) 5 rounds for time Post time to comments Compare to 10 AUG 09 Reminder: Gym will be closed for Thanksgiving. Gym will be open Friday, 26 November for 0800 and 0900 ONLY.Read More

Run 5k For time Post time to comments Compare to 24 APR 09 *Meet at LaFortune Park for your normal class time. We will meet in the main lot by the entrance to the playground area, near the golf course entrance.Read More

“Crippler” 400m Walking Lunges Post time to comments Compare to 05 FEB 09Read More

For time: Run 800M 5 rounds of: 10 Kettlebell Swings (1.5/1 pood)20 Pull-ups30 Sit-ups …then run 800m Post time to commentsRead More

Clean and Jerk 1-1-1-1-1-1-1 Post max load to commentsRead More

Me and my stunt partner in ’94, with Seth spotting. (Wish I had CF back then!) “Filthy Fifty” 50 Box jump (24″)50 Jumping Pull-ups50 Kettlebell Swings (1 pood)50 Walking Lunges50 Knees to elbows50 Push press (45)50 Back extensions50 Wall-ball shots (20)50 Burpees50 Double unders (200 singles) Post time to comments Compare to 27 JUL 09Read More

4 rounds for time of: Run 400m 40 Sit-ups (unanchored) 40 Squats Post time to commentsRead More

“JT” 21-15-9 Handstand Push-ups Ring Dips (3:1 bench dips) Push-ups Post time to comments Compare to 01 SEP 09Read More

Take a moment and say a prayer for the soldiers in harm’s way. Celebrate the lives of those who fought and died for our freedom. Running “Josh” 21 Overhead Squats (95/65)42 Pull-upsRun 400m15 Overhead Squats30 Pull-upsRun 400m9 Overhead Squats18 Pull-upsRun 400m Post time to comments Compare to 14 AUG 09Read More

“Annie” 50-40-30-20-10 Double Unders (4:1 singles) Sit-ups Post time to comments Compare to 30 JUL 09Read More