Free workout in the park tomorrow!

Tomorrow:  FREE workout at Milburn Park 9:30am.

WOD

"Diane"

21-15-9

Deadlifts (men 225, women 155)

Hand Stand Push Ups

For time.

Inspire Me

Jess and
Garrett
Squat-a-thon!








Get a PR. Every day we are blessed to see someone new in our community get a PR! It never loses it's magic. Just this week we have seen personal records in push press, push jerk , The filthy fifty, Murph(and 1/2 Murph). Inspirational, exhilarating, and motivating. The heart and desire that we as coaches here get to witness amazes me. Keep working hard gang! You inspire your coaches!

Don't forget about these upcoming events:

Friday Night Nutrition Seminar. Learn the
shocking truth about the average American diet. We will discuss food quality, food quantity, timing, and have a few items to taste test. Call for more info 331-0992 or drop in to register.

Saturday FREE community workout at Milburn Park at 9:30am.
Bring your family and friends for a great workout and some fun too.


Day 39 of the burpee challenge.
Burpees to date 780
Burpees remaining 4270

Don't Quit!

WOD

25 Kb swings
run 400m

4 rounds for time.

Squat Clean

Rob shows
her
determination.

Day 38 of the burpee challenge

WOD

21-15-12-9

Renegade Row (push up, row row)(guys 30lb db's, girls 20lb dbs)
Squat Clean (guys 95, girls 65)

1/2 Murph

go Kate!












Today is Day 36 of the burpee challenge

Get 'em in Gang. Try setting your watch to go off every hour and bust out 10. You will be done in no time.

Don't forget about our Free workout this Saturday at Milburn park at 9:30am. Bring some friends.

Our Nutrition Seminar is this Friday Night at 7 pm. Make sure you sign up because spots are being snatched up quicker than an Oly lift workout! Call and Schedule 512-331-0992.


WOD

1/2 Murph

1/2 Mile Run
5o Pull ups
100 Push ups
150 Squats
1/2 Mile run

For time

Happy Birthday Allen!

WOD

"Filthy 46...Just for Kicks"

46 Box Jumps
46 Jumping Pull ups
46 KB Swings
46 Walking Lunges
46 Knee to Elbow
46 Push Press
46 Back Extensions
46 Wall Ball
46 Burpees
46 Dbl Unders

In celebration of Allen's 46th Birthday we gave you all 40 free reps. Enjoy them!