Rest Day


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Murph is this Saturday…be sure you know what time your heat is and show up early to warm up.  Be sure to plan to stay after for the BBQ beginning at 1pm!!!

If you have not signed up for Zen Planner please do so.  If you have questions, ask.  If you don’t know what I’m talking about please let me know!


“Because they’re only thinking about one team when the game’s over.  Before the game, they’re talking about two football teams.  When the game’s over there’s only one winner.” – Don Shula

Book Review:  Sweet Potato PowerChris Kresser


1.  Power Clean & Push Jerk:  10mins to find tough single using sound technique

2.  EMOM for 7mins complete 3 Power Clean & Push Jerk @85% (do not have to be TnG)

3.  For Time:

800m Run
50 Wall Balls
30 Pull Ups

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“Belief in oneself is one of the most important bricks in building any successful venture.” – Lydia M. Child

$29 Billion Reasons to Lie About Cholesterol


1.  5×1 3 position Squat Snatch (from floor + above the knee + hang)

2.  3 Rds

:90 Rope Climb
:90 Rest
:90 Burpees
:90 Rest

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“Always do sober what you said you’d do drunk.  That will teach you to keep your mouth shut.” – Ernest Hemingway

Only 4 more days until Murph…are you ready???

Happy Memorial Day

Gym is closed for Memorial Day.  We hope you enjoy the day with friends and family remembering those who have made the ultimate sacrifice for our freedom!


“A pint of sweat, saves a gallon of blood.” – George S. Patton

Rest Day


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We will be closed tomorrow for Memorial Day.


“Obstacles are things a person sees when he takes his eyes off his goal.” – E. Joseph Cossman

AramnauAttitude Nation

Team WOD

In teams of 2 (2012 Regional WOD 4)

50 Back Squats 135/95
40 Pull Ups
30 Shoulder to OH 135/95
50 Front Squats 85/65
40 Pull Ups
30 Shoulder to OH 85/65
50 Overhead Squats 65/45
40 Pull Ups
30 Shoulder to OH 65/45

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We will be closed on Memorial Day – Monday, May 28th.


“Do not let what you cannot do interfere with what you can do.” – John Wooden

Improve Lower Body Flexibility and Jump Higher With Eccentric TrainingCharles Poliquin


1a.  4×5 Back Squat (1-1/4) AHAP, rest :60

1b.  4×10 Ring Push Ups, rest :60

2.  4 RFT:

50m Farmers Carry

25 Sit Ups

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We will be closed on Memorial Day – Monday, May 28th.

“The only real security that a man can have in this world is a reserve of knowledge, experience and ability.” – Henry Ford

What Does It Mean To Have Balance In Your Life?Mark’s Daily Apple

Rest Day


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“Everything that can be counted does not necessarily count; everything that counts cannot necessarily be counted.” – Albert Einstein

Earn Your CarbsTalk To Me Johnnie


1a.  3×3 Snatch Pulls, rest :60

1b.  3×5 Strict HSPU + ME Kipping HSPU, rest :60

2.  5×2 Snatch @ 80%, rest :90 (not TnG, reset for second rep)

3.  4Rds for max reps:

:45 Lunges
:15 Rest
:45 Double Unders
:15 Rest

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“Am I not destroying my enemies when I make friends of them?” – Abraham Lincoln

Wheat:  Opiate Of The Masses?Dr. Briffa


1.  Clean & Jerk:  15mins to find 1RM

2a.  4×5 Strict Pull Up + ME Kipping Pull Ups, rest :60

2b.  4x200m Sprint, rest :60

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“It does not matter how slowly you go as long as you do not stop.” – Confucius

Paleo For Autoimmune

Watch CFR come from behind to win the CF Macomb 10 Skill Challenge in the 5th and Final WOD of the day!