Single file...

Rocco, Ron, Frank, and Chris doing gator walks down the entire gym.

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3 ROUNDS: 90sec *max rep
Push ups
30sec break
Pull Overs (45/25/10)
30sec break
Sit Ups
30sec break
Wall mtn. climb
30sec break
Air Squats
30sec break

Prisoner Get Ups

Chris displays good balance and coordination while performing Back loaded "Prisoner Get-ups."

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WORKOUT: 
OFF DAY

Drilling technique... pays off!

Chris (on left) displays nice explosive power -out of his pockets.

Rocco (right) hits his stride with powerful hip extension.

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Recipe Of the Day: Chorizo scrambled eggs

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Workout: OFF DAY

Clean & Press Ladder

 Frank, Carmine, Rocco, and Chris: working on the Clean + Press ladder.  1 rep, every 30 seconds.

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Recipe Of the Day: Pumpkin Chili over Spaghetti Squash

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Drill: K-2-E

Workout: 20 minute AMRAP
6 burpees
8 rows
12 air squats

Strength gains

Recipe Of the Day:

Granny Smith Apple Crisp

Carmine and Rocco set the bar high with a *Medley carry time of 1:43

*Medley: (@ the end of the workout) 100ft waiter walks + 200ft farmer walks (all % based)

Carmine working hard on the farmer walk portion of the medley.

Rocco sprinting to the finish to get a team best for the night!

GREAT workout...

GREAT race... 

The team combined times were literally split-seconds apart!

Frank and Chris posted a medley carry time of 1:45

Ron and Anthony finished with a time of 1:44

4 for 4...

Recipe Of the Day:

Grilled Peaches with Prosciutto and Basil

Last week we had 4 people attempt new Personal Record's on Deadlifts and all 4 people hit new PR's!  GREAT JOB guys!

Chris B. improves his Deadlift form and jumps his 1 rep max up to 255lbs.

Carmine locks out a Personal Record on DL's @ 405lbs.

Anthony bumps his DL best to 385lbs.

Rocco gets a new Personal Record of 415lbs on DeadLifts.

Jump it up a notch:

Recipe Of the Day:

Fruity salsa shrimp

Chris B. doing a good job during yesterday's 6:30pm workout.  Caught him in mid-jump on his 20" box jumps for reps.  Keep up the great work!