WOD 3 RFT 40 walking plate lunge 25/45 30 burpee 20 t2b 10 tire over bar

1)  Max HPC 2) 20 Stone 2 shoulder 3) 30 Burpee

WOD 9-15-21 Deadlift 105/155 Burpee

Monday….It’s your very first opportunity of the week to kick some butt!   WOD 3 RFT 10 wall balls 14/20 10 pull ups 10 K2E 10 burpees then… Front squat 3-3-3-3-3

10-9-8…-1 Burpee Pull up Kb swing 55/70

WOD   3 Rounds of:   AMRAP 4 min 8 Tire Over Bar 8 Burpee 8 Push Press 65/95

WOD 5 RFT 8 plate burpee 25/45 4 shuttle run – 8 yds

Happy Birthday Matt Medina!!! Dig in and go long on this one. WOD until failure… minute 1 – 1 pull up minute 2 – 1 burpee minute 3 – 1 deadlift 155/225 minute 4 – 2 pull ups minute 5 – 2 burpees… …and so on.

http://www.youtube.com/watch?v=RZQYGHmJG9s&feature=related   We have a natural resource here at the Erie Airpark that is affectionately known as “the hill”. We have been neglecting the hill recently and with the impending move I expect to be seeing a lot more of it! I wonder how many trips to the top of the hill we can make over the next 14-30 days….time [...]

Can you believe it? We got approved for our special use on August 9th and the bathrooms for the new facility are already finished! I’m so excited to move in! The picture says it all!   WOD Hang Power Snatch 1-1-1-1-1-1-1