I’ll be at the gym at 9am everyone!!!!

Amateur
Squat 3×5 (add 5 lbs)
Press 3×5 (add 5 lbs)

Collegiate
Front Squats 3, 3, 3, 3, 3, 3
Supine Ring Rows 3 x 15 (1 min rest)

Off-Season
As many rounds as possible in 15 minutes:
1 Round is equal to:
3 Power Cleans @ 55% of 1 RM
3 Rounds of 5 Pull Ups, 10 Push Ups, 15 Air Squats or 3 rounds of Cindy
Post total rounds to comments.

“The happiness of your life depends on the quality of your thoughts.” — Marcus Aurelius

WEIGHT GAIN AND FEMALE ATHLETES

Skunkworks at Brand X

Are you an assertive leader or an aggressive bully?

Extra workouts v.s. Extra workouts

Mcdonalds hamburgers dont age

I NEED TO SEE YOUR FOOD JOURNALS GUYS!!!! MAKE SURE YOU BRING THEM IN TO THE NEXT CLASS! ITS BEEN JUST OVER 5 DAYS NOW LETS CHECK OUT HOW YOU ARE DOING, GET SOME TROUBLESHOOTING GOING ON, EVEN IF YOU FELL OFF THE WAGON ITS REALLY EARLY IN THE GAME TO FIX THINGS 🙂

-NICK, AMY, AND I ARE ALL COMPETING IN THE CROSSFIT CROWN POINT COMPETITION ON THE 11TH, COME OUT AND SUPPORT US IF YOU CAN OR IF YOU’D LIKE TO 🙂

PEACE OUT! HAPPY LABOR DAY EVERYONE!