26
Jan

Gun show

By: 321go 6 Comments

Masthead

NEW CLASS STARTING IN FEB.

TELL YOUR FRIENDS! On Ramp is for those that want, or need to take a slower, more gradual approach to starting their training. Maybe you’re deconditioned (which means way our of shape) or feel your lacking a bit on the confidence side of things. Don’t worry, the On Ramp will provide you with a smooth transition to get you on the road to becoming fit 

CONTACT MITCH FOR MORE INFO OR TO SIGN UP! Mitch75323@yahoo.com

DSCN0441
Becky shows off her big muscles.  But after her huge PR on her deadlift she has every right too! She lifted 240 today! We had a lot of PR’s that thought would be good to note. Dave 455, Codi 165, Casey 175, Jess 355, and I am sure I am missing many more! So please feel free to leave a comment with your PR’s!

Wednesday WOD 

DB Weighted Box Jumps

DB Push Press

1-Arm alt. DB Lunges (1+1=1)

DB Donkey Kicks (hands stay on weights, no wall)

1-2-3-4-5-6-7-8-9-10


 
Cool Down

Reverse Wall Walk -or- Regular wall walk

10  8  6

Advanced  Intermediate  Foundational

Scale to capabilities 


Comments

  1. yea i dont think mine should count as a PR…500 will be my next PR!

  2. I got 185 not 175!

  3. 435 for me! It’s the most I’ve Dead Lifted since High School, 12 years ago.

  4. That’s awesome! Huge numbers from everyone!

  5. 190 – woohoo! Went to Troy last night, but see you all tonight.

  6. Great accomplishments!
    Dave, you’re on the Main site today, and Mike’s in the ribbon cutting ceremony.

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