Thank You!

Veterans...

We owe our country and a large portion of our way of life to your sacrifice(s) and willingness to put the welfare of others before your own. To all those from generations past, the new generation of veterans just home from war, and our future veterans still serving at home and abroad, we THANK YOU!

Thurday

For 20min continue in this format:
   1st min- 5 Squat Cleans*
  2nd min- 5 Burpee Pull-UPs
   3rd min- 10 Strict Presses*
   4th min- :60sec Plank
 
*Weight will be determined in class 
At the end of the WOD/20min you will have done 5sets of each movement

Every obstacle is the way forward

“I will persist until I succeed. Always will I take another step. If that is of no avail I will take another, and yet another. In truth, one step at a time is not too difficult. I know that small attempts, repeated, will complete any undertaking.”                                                   — Og Mandino

Wednesday

"HEATHER"

3 Rounds For TIME:
 550 meter Row
 12 Deadlifts (225/155)
 21 Rings Dips

“Our actions may be impeded, but there can be no impeding our intentions or dispositions. Because we can accommodate and adapt. The mind adapts and converts to its own purposes the obstacle to our acting. The impediment to action advances action. What stands in the way becomes the way.”

                                  ~ Marcus Aurelius        

Tuesday

Bench Press*: 10-5-4-3-2-1
GHD Back Extensions: 10-10-10-10

*Find your new 1RM on the Bench Press

CrossFit Resurgence: "The Man in the Arena"

Monday

3 Rounds for TIME:

  10 Pull-UPs 

  20 KB Snatches (53/35)

  30 Double Unders 

  Building RUN