20190319

Wednesday 3/20

“Morrison”
Wall Ball Shots – 20 / 14
Box Jumps – 24 / 18
Kettlebell Swings – 1.5 pood / 1 pood
50 – 40 – 30 – 20 - 10
For time:

post time in comments.



U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH. assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX. died on September 26, 2010, form injuries suffered on September 25th when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised esplosive device. He is survived by his father Donald, mother Susan, brother Gary and sister Katie.
First posted July 4, 2011.

Happy Birthday today to Amanda McDonald!

This Weeks Focus / Quote ~
It's a good day to have a good day if you want a good day!

20190318

Tuesday 3/19

A Max Lift Day
Front Squat – 1 Rep Max
Bench Press – 1 Rep Max
Sumo Deadlift – 1 Rep Max
add the three max lifts together for total

post total in comments.


Today is about Setting Goals for the future.


This Weeks Focus / Quote ~
It's a good day to have a good day if you want a good day!

20190317

Monday 3/18

15 - DB Squat Snatch - Left
30 - Sit Ups
15 - DB Squat Snatch - Right
30 - Sit Ups
3 rounds for time:

post time in comments. 



This Weeks Focus / Quote ~
It's a good day to have a good day if you want a good day!

20190316

Sunday 3/17

Rest Day ~


Sunday Sunrise ~
Psalm 19:1


This Weeks Focus / Quote ~
It's a good day to have a good day if you want a good day!



20190315

Saturday 3/16




Happy Birthday today to Garret Michel!

This Weeks Focus / Quote ~
I am ...
two of the most powerful words, for what you put behind them shapes your reality.