"The quicker you get there, the shorter the pain."
James Waddington

75 Overhead Squats in as few of sets as possible. use 95# , 65#, 45#, or PVC as needed.

Post # of sets to comments.

"My doctor recently told me that jogging could add years to my life. I think he was right. I feel ten years older already."
Milton Berle

WOD
Dumbbell Snatch
10R, 10L
20 sit-ups
DB Snatch
10R, 10L
10 burpees
DB Snatch 10R, 10L
20 sit ups

3 Rounds for time

Please post results to comments

Wednesday 070926

"When you doubt your powers, you power your doubts"

Brian Oldfield

WOD

Run 5k

or if you're not into the running thing, at least get out & bike, hike or something outside. The weather here in Central New York is great (for now). GO OUTSIDE!!!!

Pics & details from Saturday

Joe, Chris & Nolan did a lot of work on Saturday. Warmed up with 2 sets of 15 squats, push-ups & sit ups followed by a 1-5 chin up ladder. Then they headed out to the alley for 3 sets of a medley that consisted of 10 goblet squats & then immediately into a farmers walk.

Saturday's WOD

10 rounds of

10 Deadlifts
10 push-ups

Joe & Nolan used 135 lbs & Chris (first real experience w/DL's) used 115.





Results
Nolan 5:56
Joe 9:27
Chris 17:23

Nolan & Joe were done w/their work outs & instead of cheering Chris on to finish, they got down & did push ups with him. Great show of support by the guys. Looking forward to watching Chris progress. The Coast Guard isn't going to know what hit them!!

WOD

"No one ever drown in sweat"

Lou Holtz

Tuesday 070925

Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps

Substitute 65, 45, or 25 pounds as needed.

Please post results to comments.

New Class on Thursday Nights at 7:00!!!

Starting this week. For those of you who have been there, it will be a similar format to our Saturday session.

Grace

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or PVC as needed

"Fortune sides with him who dares"
Virgil

Pictures from last Saturday

I had a tough time getting a few pictures together from the weekend. I have & older camera that is a little slow. Slow camera + fire breathers = blurry pictures. Nolan & Chris came in a for a nice little workout that went like this.

50 squats
40 sit-ups
30 db swings
20 box jumps
5 burpees

2 rounds for time

Nolan blazed through in 9 minutes 33 seconds & Chris came in at 14:15. Excellent work.

WOD

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

WOD

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

Substitute 800, 400, & 200m runs & thrusters (15 lb dumbbells for ladies, 30's for the guys) if you don't have the gear for this one....

WOD

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Ladies substitute 155 lb Deadlift

Can't do HSPU's??? Sub in the push press!!

Yikes!!!!

It's been a long time since I've posted anything. We have a few coming's & goings since June. Had a photog from the post-standard come by to snap some shots of the crew rockin' out "fight gone bad", Joe's son did indeed make it out of bed one time this summer. He's off to school & probably freaking out all the kids at Penn's fitness center (rumor has it he packed his rings). There's a few folks that have been MIA for part of the summer & we're hoping you'll be back soon!!.
Stay tuned for updates. Classes are being added. Looks like it wil most likely be Tuesday & Thursday but not sure if they will be early AM or around 7:00 PM. Please let me know if one time is better than another!!