December 6, 2014 admin


AMRAP 20mins:

10 Deadlifts – 55-66%
1 Round of “Cindy”

Notes: 1 Round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Squats

Competitor’s Program

1. 5×7 Back Squat, rest 2mins

2. Teams of 2:

6 RFT:
7 C2B Pull Ups
11 Hang Power Cleans 95/65
15 Box Jumps – SD 24/20

Notes:  I do 7 C2B, you do 7 C2B, I do 11 HPCs, you do 11 HPCs….



This Sunday, December 7th we are hosting a FREE Yoga session at 10:30am…anyone is welcome, please bring your own Yoga mat.

Saturday, December 13th is our annual Christmas Party at Bailey’s in Troy. Come one, come all!!  Starts at 8:30pm.

Please bring in new, unwrapped toys for our annual Toy Drive to benefit The Rainbow Connection of Rochester.  Deadline is December 17th.

“I don’t trust words, I trust actions.”

Weightlifting Gear

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