Thursday, 7-18-13

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest…

Tuesday/Thursday A.M. hours this week are 6 A.M. and 7 A.M. Strength/Skill – 10 Min E.M.O.M. Even Minute – 4 TnG Power Cleans 135/95. Odd Minute – 20 D/U’s Complete as many rounds as possible in 20 minutes of: 10 strict handstand push-ups 20 strict pull-ups 30 jumping alternating lunges

  8 RFT 3 Hang Sq. Snatch 155/105 5 C2B (10 Pull up, 15 RR) 7 Burpee over bar *21 min Cap* Skill Work

Strength: 11 Min EMOM Min 1,2,3- 5 Strict Press Min 4,5,6- 3 Push Press Min 7,8,9,10- 1 Push Jerk (heavy) *start @ 60% 1rm Strict press and build* 15 Min to build to a heavy single Sq. Snatch 8 Min AMRAP 5 DB Power Cleans 45/30 10 Weighted Walking Lunges 45/30

Make sure to sign up for the Open. First workout announced this Thursday @ 8PM. You can watch it live here at the gym. We will be judging workouts Saturday mornings.   We are switching over to Zenplanner. You should be getting an email to register. For time: 21-15-9 reps of: 95-lb. thrusters Pull-ups rest 15-12-9 reps…

Spring 30 Day Paleo Challenge, weigh ins May 1st ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store itself as extra fat on your body. Participants should commit…