09.01.12 Saturday

--BETTER--
"Klepeto"
4 Rounds
27 Box Jumps (24/20")
20 Burpees
11 Squat Cleans (145/100)
for time...

*U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee.

He is survived by his wife Susie, daughter Elizabeth, and son David.

Friday 08.31.12

*NO REGULAR CLASS TODAY HOWEVER THERE WILL BE OPEN GYM FROM 4pm-6pm

Thursday 08.30.12

--BETTER--

"Nancy"
5 Rounds
400m run
15 Overhead Squats (95/65)
for time...

Wednesday 08.29.12

--STRONGER--
1-1-1-1-1
Deadlift

--BETTER--
3 min. Max Rep HSPU
rest 1 min.
2 min. Max Rep Pushups
rest 1 min.
1 min. Max Rep Pullups

*REMEMBER NO CLASS ON FRIDAY

Tuesday 08.28.12

*NO CLASS THIS FRIDAY REGULAR CLASS RESUMES SATURDAY

--STRONGER--
3-3-3-3-3
Back Squat

--BETTER--
3 Rounds
7 Shoulder to Overhead (135/95)
21 Toes to Bar
for time...

Monday 08.27.12

--STRONGER--
15 min. To Practice Squat Cleans
(If you technique is good find 1RM)

--BETTER--
20--->1 Pyramid of...
Wall Balls (20/14)
Fire Balls

Saturday 08.25.12

--BETTER--

"Coaches Delight"

Happy Birthday Tish!

This very special lady will have a WOD programmed next week a day of her choice! Make sure to give her some BDAY love and we will do a WOD in her honor this coming week!
~Coach Cody