September 8th, Friday

September 7, 2017 By Winston Thompson

6, 7, and 8am, noon, 4:30(Open Gym), 5:30, and 6:30pm

21-15-9-9-15-21
Deadlift, 225#
Burpee

In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011

To learn more about Donny click here

September 6, 2017 By Winston Thompson

70, 80, and 90%

4 Rounds
100ft Bear Crawl
20 Push Ups
50 Walking Lunges

September 5, 2017 By Winston Thompson

70, 80, and 90% of 1RM

4 Rounds
30 Double Unders
30 KBS 32/24
10 CTB Pull Ups