Thursday, 9/21/2017

From Luke’s chest Strength: Working with at least 1 partner, Bench Press 3 – 3 – 3 – 3, HEAVY! (When complete, drop the weight to 135# / 95# have a partner take a black yoga block and place it on your chest. Do as many reps as possible until failure. When you cannot do another rep, partner lifts the barbell to full extension and lower to your chest as slowly as possible. Repeat the negative 3 times) In between each set of bench, do 10 GHD situps. WOD: 3 RFT 20 Air Squats 10 Toes to bars 20 Ground to Overhead @ 135# /...

Wednesday, 9/20/2017

Schedule Alert 9AM Open Gym ran by Vicki 12PM Open Gym ran by Chris Winkler, aka, Bull 6PM Open Gym ran by Ben (You are encourage to do Yoga 😉 From Luke’s Chest C.-Thrusters (Find a one rep max, drop to 50% X5) at 40 past the hour 4 rounds of 400m run 1 Rope Climb 4 Front Squat (105/155) 4 Hand stand pushups 4 Tire Flips N.- 5K...

Tuesday, 9/19/2017

$10,000 for working out? Yes! From Luke’s Chest 1 mile Run Push Press Work up to a 1 rep daily max, then drop down to 65% x10 at 40 past the hour 3 Rounds of: 50’ walking lunges (45/25 lbs. overhead) 50 Double Unders 50 Situps N.- 7 minutes of burpee/...

Monday, 9/18/2017

  From Luke’s Chest C.- Clean and Jerk 3-3-3-3-3 Clean & Jerk at 40 past the hour 800m run 80 Wall Balls (14/20) 800m run N.- 7 minutes of Burpee/pullups Times: Will 16:19 Anna 18:03 Bill 20:22 Kevin 18:15 Sean 12:45 Karen J 18:07 Camille 18:28 Justin 21:42 Jody 16:03 Kyle 18:58 Kris 14:13 AJ 14:58 Jaren 16:50 Alvin 16:46 Shannon Joey 11:39 Trevor 12:34 Bob 17:17 Stacey 19:58 B 19:29 Teresa D 21:02 Adam 22:30 Ariel 18:13 Sarah 18:40 Breaunna 20:30 Cynthia 14:52 Dominique 13:40 Roberto 16:52 Omar 16:43 Horacio 18:54 Abdel 12:43 Chris E 15:12 Victor 13:39 Maria 13:54 Othetr CQ Guru...

Sunday, 9/17/2017

“Emily” 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutes Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army. Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans. Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008. Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends. Times: Roberto 47:51 Joey 42:30 Victor 42:38 Sean 46:34 Susana 47:45 Vicki 50:47 Rosa W Chris E 3Dee Herman...
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