5.14.2015

FUNday

In TEAMs of 2 complete for TIME:
  Row 50 Cal.
   100 Medball Cleans (20, 14*)
   100 Pull-Ups
   100 Burpees
   100 KB Swings (53, 35*)
   100 Medball Situps (20, 14*)
  Row 75 Cal.

5.13.2015

Thursday

Strict Press: 5-5-5-3-3

     then...

"Annie"

50-40-30-20 and 10 Rep Rounds of:
   Double-Unders
   Situps

The Evolution of the Regional Athlete


5.12.2015

Wednesday

15-12-9 Reps for TIME of:
   Deadlifts (315, 225*)
   Burpee Box Jump Overs



Never Forget




Each spring, thousands join together in Washington, DC at the National Law Enforcement Officer Memorial to pay tribute to the law enforcement professionals who serve today and those who have made the ultimate sacrifice in the name of public safety.

While not everyone can join us in person, you can still honor the service of our law enforcement officers by hosting a Vigil viewing event! You can also show your support and honor a special officer by donating to light a virtual candle.

Once you register, you’ll be scheduled to receive a reminder and the link to view the live Candlelight Vigil webcast on May 13. If you would like to watch live, you can plan to join us on May 13 and 8:00 pm ET, or you can pick a later date and time and watch the archived footage. Your event can be as simple as having people to your house or as elaborate as hosting at a local event space.


5.11.2015

Tuesday

Bench: 5-5-5-5

     then...

 Row: 2,000m

“Nothing good comes easily. You have to lose things you thought you loved, give up things you thought you needed. You have to get over yourself, beyond your past, out from under the weight of your future. The good stuff never comes when things are easy.” 
― Shauna Niequist 
Cold Tangerines: Celebrating the Extraordinary Nature of Everyday Life

Please take a moment to read/listen: Why I’ll Never Play The Lottery 

5.10.2015

Monday

"Cindy"

Complete As Many Rounds As Possible in 20min of
    5 Pull-ups
   10 Push-ups
   15 Squats

Just Breathe | OPEX Fitness