December 9, 2014 admin


1. EMOMx8:
ODD: 10-12 Front Rack Lunge
EVEN: 10-12 Ring Row

2. EMOMx8:
ODD: 10-12 Box Jump
EVEN: 200′ Farmer’s Carry

3. EMOMx8:
ODD: 10-12 Wall Ball
EVEN: 10-12 Double KB Deadlift

Competitor’s Program

1. 5×3-5 Front Squat @ 21X1, rest 2mins

2. 10mins @ 85%:
250m Row
10 Burpees

Rest 5mins

10mins @ 85%:
5 TnG Power Snatch 95/65
10 C2B Pull Ups – break in 2 sets
15 Air Squats


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.

“In order to succeed, we must first believe that we can.” – Nikos Kazantzakis

Reality Check: A Day With The Champ

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