Month: April 2016

Bootcamp Follow the leader Row Deficit Push Up Scissor Squat Jacks V Ups KB Row Slam ball shoulder overs Leg Lifts Sprints *10 burpees as

“Adversity changes us, but how it changes us is OUR choice Strength: Snatch, 5×5, 75% Every 90 seconds Huff and Puff, Intervals: Fight Gone Bad 

“If you have time to whine and complain about something then you have the time to do something about it” Strength Threshold: Back Squat, 80%,

“Stand up for what is right, even if you are standing alone” Skill: Push Press, 4×8, Every 90 seconds (off ground) Focus on strong drive,

“Nobody can go back and start a new beginning, but anyone can start today and make a new ending” Strength: DL, 85%, 3 Reps every

“It is not about who can work the hardest. Unless you are a beginner, fitness is not the limiting factor anymore. Positional Quality @ Intensity

No Bootcamp Today Shoutouts: None Box News:  NO Bootcamp 4/23 due to a CF competition Schedule/Event News: April 23, 2016: Autism Awareness Swim-a-thon April 23,

“Hope is like the sun, which, as we travel toward it, casts the shadow of our burden behind us” Strength: Bentover Row, 4×8, Every 90 Seconds

“You will never be happy wishing for what  you do not have” Strength: Back Squat, 4×3, @87%, (0,2:30,5, 7:30) WOD: AMAP Ready, set, go… 6

“We are all going to Die!  The goal is not to live forever.  The goal is to create something that will” Strength: Hang Snatch, 4,3,2,2