Monday January 31, 2011

Warm up: 5 min amrap pvc thrusters and ring rows 1o reps each WOD: “Fran” 21-15-9 thrusters (95,65) pullups compare times to November 24, 2010 Optional Wendler Training: week 1 (4days/week, M,W,F,S= Squat, Bench, DL, OH press) Today: Squat wave A- Warmup,...

Sunday January 30, 2011

WOD class today at Noon!! Free to SC members $5 drop in rate for others. Come DO WORK!!! Weighted Pull-ups 1-1-1-1-1 then: Amrap 5 minutes: Pushups rest 1 minute Amrap 5: Squats rest 1 minute Amrap 5 minutes: sit-ups rest 1 minute Amrap 5 minutes: ring rows rest 1...

Saturday January 29, 2011

“Adam Brown” Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children,...