20190720

Sunday 7/21

Rest Day ~


Sunday Sunrise ~
Philippians 4:8-9

This Weeks Focus / Quote ~
Stop being afraid of what could go wrong.
Start getting excited about what can go right.

20190719

Saturday 7/20

“Nancy”
400m – Sprint
15 – Overhead Squats – 95 / 65
5 rounds for time:

post time in comments


This Weeks Focus / Quote ~
Don't hate Monday's.
Don't hate any day that allows you another opportunity to see something,
do something, learn something, meet someone,
go somewhere, or be better than the day before.

20190718

Friday 7/19

“The Chief”
3 - Power Cleans -135 / 95
6 - Push Ups
9 – Squats
complete as many rounds and reps
as possible in 3 minutes:

Rest 1 minute - 
5 rounds for total reps.

post total reps completed in comments. 


Each year the United States Navy, a qualified and elite cadre of Sailors are selected and promoted  to join the ranks of chief petty officer. Since 1893, “The Chiefs”  have been relayed upon by subordinates and superiors of like for their personal example, technical expertise and above all, their unique leader ship capabilities. As the indication process for newly selected the Chief Petty Officer‘s is now underway throughout the U.S. Navy, we thought it appropriate to inaugurate quotations the chief quotations in honor of the recognition of all the past present CPO‘s. Thanks to them and their families for their self sacrifice, ability to adapt, tireless dedication to mission and devotion to country


This Weeks Focus / Quote ~
Don't hate Monday's.
Don't hate any day that allows you another opportunity to see something,
do something, learn something, meet someone,
go somewhere, or be better than the day before.

20190717

Thursday 7/18

Rest Day ~



This Weeks Focus / Quote ~
Don't hate Monday's.
Don't hate any day that allows you another opportunity to see something,
do something, learn something, meet someone,
go somewhere, or be better than the day before.

20190716

Wednesday 7/17

5 – Single Arm DB Push Press – L / R
10 – Single Arm DB Swings – L / R
15 – Goblet Squats
complete as many rounds and reps as 
possible in 15 minutes: 

post rounds and reps completed in comments


Happy Birthday today to Scott Mattern!

This Weeks Focus / Quote ~
Don't hate Monday's.
Don't hate any day that allows you another opportunity to see something,
do something, learn something, meet someone,
go somewhere, or be better than the day before.