August 4, 2014 Monday

ANNOUNCEMENT: I want to thank all of our members for the change in our routine this week due to our weightlifting seminar.  It is not often that you get an Olympic medalist to come to your gym from Russia to teach weightlifting. 

FROM THE BOTTOM OF MY HEART, THANK YOU!!!

Skill/Strength:

Front Squat:

5-5-3-3-1-1 @ 70/80/90% 1RM

MetCon:

15 Minute AMRAP

200M Run 

5 Pull Ups

10 Thrusters (75/55)

15 Kettlebell SDLHP (53/35)

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