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Warm-up:10 minutes of shoulder-prep. Then, work up to heavy set of Push-Jerks. Workout:Five rounds of:20 GHD Sit-ups5 Push jerk Cool-down:Instructor-led group stretching “Rope Climb Advice” with Rebecca Voigt – video [wmv] [mov] Dietary fats: which to eat, which to ditch

Free Class Workout: Tag-team: P1 performs as many push-ups as possible while P2 rows 250 meters. Continue to switch at every 250 meters for 15 minutes. Post total number of push-ups to comments. Benchmarks Class: “Jackie” For time:Row 1000 meters45 pound thruster,50 reps30 pull-ups Post time to comments. A special thanks goes out to Robert

Warm-up:Group med-ball toss, followed by muscle-up practice. Workout:Three rounds for time of:6 Muscle-ups30 Wallball shots, 20 pound ball12 Handstand push-ups135 pound Power clean, 15 reps Cool-down:spend 5 minutes working the low-back bits with a lacrosse ball! Post time to comments. The Latest Uh-Oh for the Vegetarians and Vegans: Creatine

Warm-up:Run 400m. Then, Practice Hollow-rocks and move to Power clean skill-work. Workout: In teams of four, with only two members working at a time,4 minutes of Power-cleans with 185/115 pounds3 minutes of Push-press with two 35/25 pound dumbells2 minutes of Calories on the C2 Rower1 minute of sit-ups Total number of reps/calories is your team

Warm-up:10 minutes of double-under work. Then, for 4 minutes: 20 double-unders, 50 foot bear-crawl, 5 push-ups Workout:Five rounds for time of:10 Wall climbs10 Toes to bar20 Box jumps, 24″ box For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall,

Warm-up:Row a 500m warm-up. Then, do a partner strict pull-up ladder, 1-4-1. Workout: Weighted pull-ups 1-1-1-1-1-1-1 reps Compare to 100814. Cool-down: finish with a max-set of kipping pull-ups (good opportunity to hit a new pull-up PR!) Post time to comments. The wonderful world of coconut products How to cure a sugar fiend

Warm-up:6 minutes of group Med-ball toss, followed by 6 minutes of partner-assisted hamstring stretching. Workout: “Rankel“ Complete as many rounds as possible in 20 minutes of:225 pound Deadlift, 6 reps7 Burpee pull-ups10 Kettlebell swings, 2 poodRun 200 meters Enlarge image U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st

Warm-up:For 5 minutes- 3 strict push-ups, 3 clapping push-ups, 10 stretch-band good-mornings. Then, 10 minutes of bench press practice. Workout:Bench-press3-3-3-3-3-3-3-3 reps Cool-down:3 sets of 10-15 reps of seated dumbbell shoulder presses Post loads to comments. UAH Charger Hockey ( CFHSV athletes for two years now) beat long time rival Bemidji State Friday night at the

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!