I know there are still new members out there that have not posted on the blog please encourage them to post, and for some of the members that have been here for a bit and are just now starting to post so thank you it will only help you and the gym.

Also if you are a veteran or are currently serving in the Armed Forces please post your branch so I can get an accurate count, and if you have flags that you would like to donate and hang up in the gym please feel free to do so, I kinda sorty promise not to favor one branch (Go Army,Scouts Out ) over any others.

Also if you have not payed for RLC please get that into us ASAP, thank you.

RX:  5 rounds not for time of 20 Double Unders 5 Chest To Bar Pull Ups and 2 Power Snatch + 3 Overhead Squat@ 90%. Take 1-1.5min between rounds.

Gold:  5 rounds not for time of 20 Double Unders 5 Chest To Bar Pull Ups and 3 Power Snatch + 3 Overhead Squat. Take 1-1.5min between rounds.

Silver:  5 rounds not for time of 40 Single Unders 5 Pull Ups and 6 Overhead Squat. Take 1-1.5min between rounds.

Endurance:  Barrier jumps 4×5, 2 x100yd Sled Push (75k).

Competitor:  WOD posted in The Gym

Post Wod: Reverse Hyper extensions x50

Don’t forget those that are on the RLC to mobilize and get your fish oil on for your points. If you are in need of fish oil let me know and I can direct you to a high grade and affordable source of fish oil.

Those participating in the RLC you should have received your google doc last night. Let me know if you have any questions or are having trouble opening it. **Also, Its never too late to sign up!!**

RX:  Power Clean and Jerk 5×2 @ 90%. Then, 15 min As Many Rounds As Possible of 100m sprint, 10 Box Jump’s (20/24), and 15 Shoulder to Overhead (45/72)

Gold:  Power Clean and Jerk 5×3. Then, 15 min As Many Rounds As Possible of 100m sprint, 10 Box Jump’s (20/24), and 15 Shoulder to Overhead (35/60)

Silver:  Med Ball Clean 5×10. Then, 15 min As Many Rounds As Possible of 100m sprint, 10 Box Jump’s (20), and 15 Shoulder to Overhead (20)

Endurance:  2 mile run then 50 Air Squats for time.

Competitor:  WOD Posted at The Gym

Post WOD: 15 Skin the cats

RLC Starts today, if you still have not got in to get your measurements please do so today, also if you cannot work your google doc once you get it tonight let us know and we will help you. Also please make sure you pay if you have not already done that ($20). It’s still not to late to get on board and join us for this challenge, we will give you till the end of the week until we have our Q&A session for this challenge at a time and date yet to be announced. Shannon will be available to take measurements before and after classes today. We will be sending out the google doc this evening once we have everyones name, measurements, and money.

RX:  5×2 @ 90% Overhead Press and 3×12 Bentover Rows. Then, 7 rounds for time of 3 Muscle Ups, 6Handstand Push Ups, 9 Toes To Bar. 12min cap

Gold:  5×5 Overhead Press and 3×12 Bentover Rows. Then, 7 rounds for time of 3 Chest To Bar Pull Ups, 6 Handstand Push Ups, 9 Toes To Bar. 12min cap

Silver:  5×10 Overhead Press and 3×12 Bentover Rows. Then, 7 rounds for time of 3  Pull Ups, 6 Push Ups, 9Knees To Elbows. 12min cap

Endurance:  100 Lunges

Competitor:  WOD posted at The Gym

Post Wod: L-sit 5 min

Remember RLC Starts on Monday make sure you contact Shannon and set up a time for either one of us t do your measurements and get you on the email list.

A new Body Weight Challenge will be starting soon to work on some of weaker skills, be on the look out on FB and Events.

There are sign up sheets on the front desk for Paintball, Yoga this weekend, and For the 24 in 24 Hero Challenge. Please make sure you guys are signing up and encouraging all of our new members to participate in these events, this is how we build our gym.

RX:  Deadlift 3×3 @85%. Then 10x100yd Sprints and 5x50yd Backwards Sprints

Gold:  Deadlift 3×5. Then 10x100yd Sprints and 5x50yd Backwards Sprints

Silver:  Deadlift 3×10. Then 10x100yd Sprints and 5x50yd Backwards Sprints

Endurance:  3 rounds of 50 Air Squats and 50 Double Unders.

Competitor:  WOD posted at The Gym

Post WOD: 3×10 Good Mornings

I typed in Google, ”The coolest picture in the world” and this is what I got, and I must say their not lying on this one. Have a great Thursday.

Yoga: 530 am

Rx/Gold: Open Gym 4-630pm

Silver/Beginners:Back Squats, Overheaed Squats, Sumo DL High Pull 530-630 pm

Skills: Jerk 5-6pm

Clean and Jerk Lower Body Prep

For those of you that have been stepping up and starting to do pull-ups without a band, and those of you that are on your way. My hats off to you today, way to gut thru it and commit to the task at hand. If you don’t know i’m talking about you Tara Seery great job yesterday. I know there are a lot of you out there and you did not go un-noticed either. I know pull-ups are a monster for a lot of us. Just keep digging in and your head up and it will happen.

RLC is starting on Monday there is a sign up sheet on the front desk for those that need to get measured please get this done ASAP. We will be addressing any questions later in the week.

Also where has our blog went ???? lets get it back to where it was a few months ago, hold everyone accountable.

RX:  3×1 @ 100%, 2×1 @ 95%. Clean and Jerk. Then, 100 Double Unders, 100 Pistols, and 100 Burpees.

Gold:  5×3 Clean and Jerk. Then, 100 Double Unders, 100 Pistols, and 100 Burpees.

Silver:  5×10 Med ball Cleans. Then, 100 Single Unders, 100 Air Squats, and 100 Burpees.

Endurance:  5x15yd Bounds, 5x25yd Sprints, Pro-Agility x5, 3×3 Single leg Overbox Jumps.

Endurance:  WOD posted in The Gym

Comp:

Better Olympic Pulling

Olympic Lifting Mobility

RX:  3×1 @ 100%, 2×1 @ 95% Snatch. Separate each set with a max Effort 250m Row. There will be a 1min rest between the row and snatch sets. Then, 100 Chest To Bar Pull Ups for time.

Gold:  5×3 Snatch. Separate each Set with a max Effort 250m row. There will be a 1min rest between the Row and Snatch sets. Then 100 Pull Ups for time.

Silver:  5×5 Overhead Squats. Separate each Set with a max Effort 250m row. There will be a 1min rest between the Row and Snatch Sets. Then, 50 Pull Ups for time.

Endurance:  Bounds 3×20, Pro Agility x 4, T-Test x4, Short Shuttle x4.

Competitor:  WOD posted at The Gym

Post WOD: 3×10 Barbell Side bends 40k

Thank you to all that competed this weekend, I love to take everyone and see them compete and have fun and see the improvements. Great job keep up the good work.

RX:  3×1 @ 100%, 2×1 @ 95% Back Squats. Then, 21-15-9 Sumo Deadlift High Pull and Push Press both at (30/42). Every drop = 10 Burpees after WOD

Gold:  5×3 Back Squats. Then, 21-15-9 Sumo Deadlift High Pull and Push Press both at (25/35). Every drop = 10 Burpees after WOD

Silver:  3×10 Back Squats. Then, 21-15-9 Sumo Deadlift High Pull and Push Press both at (15/20). Every drop = 10 Burpees after WOD

Endurance:  2 mile Tempo run. 6, 7, 8, or 9 min mile pace

Competitor:  WOD posted at The Gym

Post WOD: 100 Gymnastics Rockers w/ weight in hands

Hahaha I duno I just thought this was funny. Have a great Saturday

Good luck to all the competitors. Get some rest and I will see you in the morning. I will be at the gym by 545am. I can take a couple in my truck or we can all follow.

Gym will be open as usual at 8am for the WOD

RX: AMRAP 40 Min

Scale as needed. You can choose to do this as an individual or with a partner. If you choose to do it with a partner, both partners must complete all movements and reps before moving on to the next movement, you may switch out and rest as needed. Only one person working at a time.

Had a great turnout and response from the ”Bring a Friend Days” I want to thank everyone  that brought friends in. We are making a big push these next few months for members. Please keep up the good work and building those relationships and bringing people into the gym. It benefits us all.

Remember if you are looking for extra coaching at any level make sure we are getting to those skill and silver/beginner classes on Thurs. It will only benefit you.

The gym will be Open saturday for those that are not competing at the Tri-state Throwdown, 8am start time as usual.

For those of us that are competing I will be leaving the gym at 550am on the dot. I will have some room if you want a ride or follow me down. Do some light recovery work, mobility, and hydrate and get ready to have some fun.

RX:  Overhead Press 3×1@ 100%. Then, 100 Burpees then accumulate (800k/1000k) Ground to Over Head

Gold:  Overhead Press 3×3. Then, 100 Burpees then accumulate (800k/1000k) Ground to Over Head

Silver:  Overhead Press 3×10. Then, 75 Burpees then accumulate (500k/700k) Ground to Over Head

Endurance:  5x100m Sprints and 3×30 sec. toe touches.

Competitor:  WOD posted at The Gym

Post WOD: 3X10 Good Mornings