Monday September 3rd, Labor Day there will be one class at 9am



EMOM 10 minutes  

1 squat clean

add weight every other minute




3 rounds fight gone bad style

1 min Squat cleans 155/105

1 min 20’ shuttle sprint

  • 20’ out/20’ back =1

1 min Deadlifts 245/165

1 min Burpees  

1 min Jerks 155/105

1 min REST

 U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.



3 rounds

use one set of dumbbells, don’t put the dumbbells down until the round is complete. 

30 Alternating DB bicep curls on incline bench

20 DB incline presses

10 push ups on DB, knees can’t touch the ground 


100 sit ups in as few sets as possible




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