Saturday 10-1-16

Teams of 3 (Time cap 30 Min) 

Run 3 Miles (Tag partner every 400 Meters) (12 - 400 meters sprints in total)

IN REMAINING TIME 

Establish a 1RM Power Clean 

*Score is total load lifted as a team

*1 Barbell per team. 

Just breath.... 

Friday 9-30-16

5 Rounds 
20 DL (155#/105#)
10 Ring Dips
5 C&J

Then...

For Time
50/35 Cal Assault Bike

Quick & Easy Paleo Dish! 

1. Frittatas

Eggs are one of the easiest Paleo foods to prepare, and frittatas take “simple but delicious” up to 11. The basic concept is simple: just beat some eggs and pour them into a pan with your favorite vegetables; then bake in the oven until it smells too good to resist!

Here’s a quick and easy recipe for an Italian-themed frittata to get you started. And if that’s not quite your style, try this zucchini and sweet potato frittata instead.

Thursday 9-29-16

5 Rounds 

10 - 20 - 30 Yard shuttle sprint

10 Burpees 

20 Wall Balls (20#/14#)

30 Alternating DB Snatches (55#/35#)

$30 and going fast! 

Wednesday 9-28-16

20min AMRAP

30 Box Jumps 24/20"

20 Push Press 115/75#

30 Pull-Ups

Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Tuesday 9-27-16

EMOM 12 MIN

20 Double unders + 10 DB Thrusters (35#/25#)

Then...

Find a 2RM 
Strict Press

Thank you to everyone who came out last Saturday to raise awareness and funds for Pediatric Cancer. We'll see you next year! 

Monday 9-26-16

5 Rounds 

1 Min max Strict HSPU

1 Min max Assault Bike Calories 

1 Min max Power Snatch (95#/65#)

Then...

Establish a 2RM 
Front Squat

Grey snapbacks are in! 

Saturday 9-24-16

"UNRAVEL"

6 ROUNDS

46 DOUBLE UNDERS

7 HANG POWER CLEANS (155#/105#)

4 FRONT SQUATS 

1 SHOULDER TO OVER HEAD 

THE FACTS 
6 - Average age for a child diagnosed with cancer.
46 - Number of children diagnosed with cancer per day.
7 - Number of children that die per day from cancer.
4 - Less than 4% of NIH cancer research budget goes towards pediatric cancer.
1 - The american cancer society only gives one cent of every dollar raised for pediatric cancer.