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FRIDAY 6-14-19

By: 0

10 TNG power Cleans (135#/95#)
*if PC is not unbroken run 100m immedietly as a penalty
10 bar facing burpees


With a partner
Row 2K in 250m sprints
*rest while your partner rows

INT / 55+ RX


B) Within the next 24 hours
Download a sleep app
& use it tonight to track
the quality & quantity of
your sleep (sleep cycle)

TUESDAY 6-11-19

By: 0

A) Otis

Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts

Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.

U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington,
Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012.
Raible joined the Marines in 1995, served in Iraq and Afghanistan,
and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona.

Raible trained CrossFit with his wife, Donnella, and daughter Catherine.
His favorite movements were deadlifts, squats, overhead presses and bench presses.

He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.

INT / 55+ RX
Bodyweight squat & Deadlift
1/2 bodyweight for press

Pick a weight you can move comfortably with and focus on mechanics throughout.
Take plenty of breaks and use this time to PERFECT the squat, deadlift, and press.

B) In the next 24 hours
Consume ONLY whole food (one ingredient)

Coach Brett interviews Natalie and Wes about their experience in Brazil and looking forward to France. If you’d like the audio version please CLICK HERE FOR ITUNES or CLICK HERE FOR ANDROID USERS

TUESDAY 6-4-19

By: 0

5 Rounds for time
5 CTB Pull ups
10 Front Squats (95#/65#)
15 bar facing burpees
20 Deadlifts (95#/65#)

INT 55+ RX
5 Rounds for time
3 CTB pull ups
5 Front Squats (75#/55#)
10 bar facing burpees
15 deadlifts (75#/55#)

5 Tough ring rows
10 Air squats
15 burpees
20 deadlifts (75#/55#)

Our newest podcast is up! This week we talk about the negative and positive effects of social media. More importantly we talk about how you can use your social media to enhance your life, rather than make it worse. Click HERE to listen on iTunes or HERE for android users 

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