20161208

Friday 12/9

1000m – Row
Then do:
Clean and Jerk
Burpees
21 – 15 – 9
For time:

post time in comments. 




This Weeks Focus / Quote ~
Don't be upset with the results you didn't get,
with the work you didn't do

20161207

Thursday 12/8

Rest Day ~

Fun fact for today:


This Weeks Focus / Quote ~
Don't be upset with the results you didn't get,
with the work you didn't do

20161206

Wednesday 12/7
















"T.U.P."
Power Cleans - 135 / 95
Pull Ups
Front Squats - 135 / 95
Pull Ups
15 - 12 - 9 - 6 - 3
For time:

post time in comments.
U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. 

He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families. 
First posted Dec. 8, 2015


This Weeks Focus / Quote ~
Don't be upset with the results you didn't get,
with the work you didn't do.

20161205

Tuesday 12/6

RDL
5 – 5 – 5 – 5 – 5

Bench Press
5 – 5 – 5 – 5 – 5

post loads lifted in comments. 

DB Thrusters! 


This Weeks Focus / Quote ~
Don't be upset with the results you didn't get,
with the work you didn't do.

20161204

Monday 12/5

On The Minute
3 – Pull Ups
Doing:
50 – OH Squats
For time:

post time in comments. 

Steph is just awesome and a little pregnant too.

Happy Birthday today to Josh Gaynor!

This Weeks Focus / Quote ~
Don't be upset with the results you didn't get,
with the work you didn't do.