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Workout of the Day


"Deck of Cards"--

Deadlifts 185/135



100m Run

For everyone in the gym that has prayed for our house to sell or to the guys that have gone and helped me with the renovation, THANK YOU!!! We closed on it yesterday and it feels so good to be done with that season of life. God has been good and we are excited about the future. You all will be a part of that plan so here we go. Also, it's Friday!

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River Trip Next Friday (28th)

I have it posted on the board at the gym but as a reminder, we have a river trip and cookout next Friday eveing. We are going to hit the river at 5:00 and then come back to the house around 7:30 for some good food. You can canoe or kayak. Now for today. I kind of enjoyed not telling you guys what you were doing last week for timeless thursday but I will tell you this week. Timeless Work: Row 1000m, 5 rounds for fun of: 15 Pushups, 15 Box Jumps, 15 KB Swings

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Let’s Try to Run

10 Rounds for time of:

100m Run

10 Pullups

15 Med Ball Cleans

It's looks like another day with a chance of rain but we are going to risk it.

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Squat day

A) Front Squats 10-8-6-4-2

B) AMRAP in 15 min. of:


15 Situps

30 DU's

For those of you that missed yesterday, you missed out on a burpee party!! We have been doing front squats for awhile and this week is our last one. We will be trying for new maxes next week.

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Happy Day After Father’s Day

2-4-6-8-10-12-14-16-18-20 of:


Power Snatches 75/55

Well I hope that all of you dad's had a great Father's Day. I am very blessed to have an incredible dad and also a wonderful father in law. It has been become harder to find dads out there that are really embracing what it is to be a Godly leader, a loving husband, and an example for children to admire and follow. I pray for you dads that you shoulder the God given responsibilities that are yours and walk differently than the "norm". Be men that your sons want to be, your daughters want to marry, and your wives admire and cherish. Fight with all you have to protect your family, because the family is under attack. Be strong, work hard!

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One more workout!

Saturday morning workout at 9:30!!! Come on in for a partner workout so you have someone to do most of the work.

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New Faces!!

A) Front Squats 10-8-6-4-2

B) 8 Rounds for time of:

100m Run

10 Wall Balls

10 V-ups

10 Tire flips

Had another couple new faces yesterday. So happy to have Melissa and Jonie with us and thanks to Carrie for getting them here. You ladies did so good and your movements looked great! Good job getting them ready Carrie. Love ya girl!

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Beautiful Day

I am loving this weather! It has been nice to have some cool mornings after those couple of hot weeks. It is that time of the week, "Timeless Thursday". Come in today to work on skills, make up a missed workout , or just get the work done I put on the board.

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Time to Run

5 Rounds for time of:

200m Run

15 Burpee Box Jumps

20 Situps

Running and Burpees! Can life get any better? I submit that it cannot!

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Skill Day

A) Hang Power Clean Work

B) AMRAP in 16 min. of:

2 Pullups

2 Power Cleans 135/95

4 Pullups

4 Power Cleans

6 Pullups

6 Power Cleans


So glad to have Matt with us yesterday! Lorie just joined the family last month and she talked Matt, her husband, into coming on "death by" day. So..... I hope to see Matt again. You did great brother! Today we are going to do a little skill work first and then get the heart rate up.

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