April 5, 2014 admin


For Time, in teams of 3 (35min time cap):

3k Row
150 Push Ups
150 Squats
150 Russian Twists
150 Box Jumps

Notes: One person works at a time..partition reps however you want.

Competitor’s Program

For Time:

3 Rounds:
15 Calories on Rower
12 Lateral Burpees over Rower
10 Power Snatches 115

Rest 10mins, repeat

Notes:  Imagine this being a 3 score event…1 score for first time through, 1 score for second time through and 1 score for total time.


The Rauner’s have been so kind to invite all of us over to their home tomorrow night (Sat) starting at 7pm for a Post-Open celebration.  Everyone is invited, even if you didn’t participate in the Open this year.  They live at 1636 Blushing Dr, Rochester Hills…BYOB!


“You must not under any pretense allow your mind to dwell on any thought that is not positive, constructive, optimistic, kind.” – Emmett Fox

4 Common Errors in the Overhead Squat

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