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Workout: “Fran“ Three rounds, 21-15- and 9 reps, for time of:95 pound ThrusterPull-ups Post time to comments. Compare to 100909. Thanks to everyone who came out to our Grand Opening yesterday! we had a wonderful time and were glad to host such a great group of people! Things to look for this week:

Workout: Front squat 3-3-3-3-3 reps Compare to 100428. Post loads to comments. GRAND OPENING TODAY! Come by at 12:00 if you want to jump in on a fun free workout. If you just want beer and BBQ we’ve got that too!

Warm-up: 10 minutes of OHS squat-mobility work, using the butt-to-wall squat technique and various shoulder mobilizers. Then, 3 minutes of – two laps around the gym, 5 pull-ups, 5 overhead squats. start at a casual pace and work up to workout speed by the end of the third minute. Workout: 3 rounds for time of:Run

Warm-up:5 minutes of calisthenic, footwork, and agility drills. Then, practice the clean and jerk with Dumbells of varying weight. Workout: Tug-of-warSplit into two separate teams, each team pulls for 20 seconds, then immediately drops the rope, sprints into the gym, and executes the following: 10 lateral burpees (jump over a parallette)10 Dumbell C&J with 35

Warm-up:Spend 6-8 minutes working on overhead position with Trigger point balls only (don’t go hide by the rubber bands on the pull-up bar!) Then execute the following for five minutes, adding load to the bar progressively until at work-weight:2 shoulder press,3 push-press,4 Push-Jerk Workout: “Jack“ Complete as many rounds as possible in 20 minutes of:115

Warm-up:For 5 minutes: Hand-stand kick-ups, 5 repsOne-arm KB swing, 5 reps each armmuscle-up transition practice, 5 reps Workout: “Nate” Complete as many rounds in twenty minutes as you can of:2 Muscle-ups4 Handstand Push-ups8 2-Pood Kettlebell swings Compare to 100818. Cool-down:Instructor-led yoga-hybrid cool-down Post time and load to comments. Check out our new classes for 2011

Warm-up:5 minutes of med-ball toss, then 3 minutes of “Cindy”. Workout: “Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Compare to 100317. To sign-up for the

Workout: Seven rounds for time of:185 pound Front squat, 3 reps7 L-pull-ups Compare to 100330. Post time to comments. The Power Balance Bracelet- (do us both a favor and just send me your money instead)

New Years Day BashComplete the Following for time:JAN 11 BurpeesFEB 801 Meter RunMAR 11 Squat Clean and Jerks 115/75APR 41 Double UndersMAY 41 Sit Ups un-anchored (with or without Ab-Mat your option)JUN 401 Meter Row or Run (your option)JUL 11 Thrusters 115/75AUG 41 Pull UpsSEP 41 Push-Ups (lift hands up at bottom)OCT 11 Squat Clean

Warm-up:Practice OHS with PVC. Then, three minutes of: 5 double unders, 5 OHS, 5 kipping swings Workout: (scaled to fit class time-frame) “Bull“ Two rounds for time of:100 Double-unders135 pound Overhead squat, 30 reps30 Pull-upsRun 800m Enlarge image U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine