Darren….between buckets of KFC 😉

Just a reminder that we will be closed the 24th, 25th, 26th and 27th.

Check out Jen’s first Nutrition Blog Entry!

Today’s Workout:

Four sets of:
Shoulder Press x 3-5 reps @ 30X1

rest 45 seconds

Side Planks 30-45 sec per side

rest 45 seconds

1 Box Jump (High as you can!)


Spend 10 Minutes in Squat Clean practice

WOD – Today’s WOD calls for “Cleans”. Normally this is a full “ass-in-the-grass” squat clean. However, the WOD demo video on mainsite demos a Power Clean. No squat. We shall do likewise.


21-15-9 reps for time of:
95/65 pound Clean
ABMAT sit-up


15-12-9 reps for time of:
135/95 pound Clean

Weighted ABMAT Sit-up (25/10)


21-15-9 reps for time of:
135/9 pound Clean
GHD sit-up or weighted ABMAT Sit-up (25/10)