August 21st, Monday

August 21, 2017 By Winston Thompson

6, 7, and 8am No Noon Today, 4:30 open gym, 5:30, and 6:30pm

65, 75, and 85%

4 Rounds
30 Wall Balls 20/14
20 Walking Lunges 20/14
10 Box Jumps 24/20

August 18, 2017 By Winston Thompson

Not heavy! Learn, Practice, get better. 1 Each arm per set.

7 Rounds for time of:
11 Bodyweight Deadlifts
100m Sprint

In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007

To learn more about Sham click here

August 16, 2017 By Winston Thompson

5 rounds for time of:
400-m run
15 left-arm kettlebell snatches, 1 pood
15 right-arm kettlebell snatches, 1 pood