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Tuesday 10/4/16

Congratulations are in order.

First, please put your hands together for two of our newest members and newly anointed Level 2’s: Lee & Jake!!

Second, here are the results from the Tactical Strength Challenge:

Women’s Masters, Patrice Pollock 1st place
Women’s Elite, Ivy P. 2nd place
Men’s Open, Greg P. 9th place (in the biggest division)

Everyone that competed finished in the top half including Hilary, Women’s Novice, and Shannon & Bethany, Women’s Open, all finishing top 20 out of more than 100 competitors in each category. 

Check out all photos from Saturday here.

Congratulations to everyone setting and accomplishing goals!!


Dynamic Athletic Movement

10 Minutes – Animal Locomotion
10 yd Downdog Walk
10 yd Lateral Ape Walk
10 yd Panther Crawl
10 yd Frog Hop


Levels 3/4

Take 15 Minutes to work up to a heavy single Back Squat.
Then 6 Minutes E2MOM
3 Squats at 80-85% of today’s heavy single (do NOT use new 1RM)

Level 2

3 Back Squat at 80% (calculate from most recent 1RM)
Rest 30 seconds
30-45 second Push-up Position Plank

Levels 0/1

5 Kettlebell Squats (Goblet or Double KB)
Rest 30 seconds
30 second Push-up Position Plank
Rest 60 seconds


“Your Fort is Basic”

10 Minutes AMRAP
10 Toes to Bar
15 Wall Balls 

L3/4 – Rx
L0-2 – sub 10 V-ups or Butterfly Sit-ups if necessary