Wednesday, 10/1/14

Posted on Leave a comment

We need a head count for the October 7th self defense class @7PM. Strength/Skill: Core Complex 2 rounds 20 sec on, 10 sec rest 20s hollow hold 20s v-ups 20s hollow hold 20s crunches 20s hollow hold 20s butt lifts 20s hollow hold 20s hollow rocks 20s hollow hold 20s butterfly kicks 20s hollow hold […]

Tuesday, 10/07/14

Posted on Leave a comment

Strength/Skill: Back squats: 10 @ 60%, 8 @ 70%, 6 @ 80%, 4 @ 85% 40 Alt. Pistols 30 Deadlifts 155/115 20 Ring Dips 30 Cal on Rower 40 T2B Modifying your Double-Unders for Your Workout! Written by Lindsey Johnson Still working on getting that magical first D/U: When a workout comes up with double-unders […]

Monday, 9/29/14

Posted on Leave a comment

Strength/Skill: 1 Clean + 1 Jerk + 1 Hang Power Clean + 1 Jerk + 1 Front Squat + 1 Jerk X 8 WOD 15 min AMRAP 5 Burpee Pull Ups 10 Broadjumps 6’/4′ 30 D/U’s Delicious Sweet Potato Chili From Borne Fitness (modified) INGREDIENTS 2 pound ground beef 3 medium sweet potatoes, diced 1 […]

Saturday, 9-27-14

Posted on Leave a comment

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated […]