Yay Summer 🙂 Loving the heat? I sure am! Heads up: Sunday the 28th we’re doing the 10k Row at CC’s wonderful pool/backyard paradise! I know that everyone is going to vie for the earliest heats, but remember that it’s a pool party, with Lunch/BBQ, it’s supposed to be hot so you get in the pool, and if you go when it’s the hottest you “totally” have a reason why your time was so slow. Hahahah 🙂

Heats will be posted in the gym. Please sign up for what’s available, DO NOT ADD extra spots. I know how many rowers we have and how many we’re bringing and how many spots CC’s yard has room for 🙂 This is reflected in the availability listed on the whiteboard. Grazie.

Something like 11:30, 12:30, 1:30 will be the spots.


Monday: “Moon” 7 Rounds For Time: 10 DB Hang Split Snatches, Right Arm (40/30 lb), 1 Rope Climb (15 ft), 10 DB Hang Split Snatches, Left Arm (40/30 lb), 1 Rope Climb (15 ft)

Tuesday: Max Reps/ Max Cals 3 Rounds: 2 Minutes Barbell Step-ups 24/20 – 45/35 (bar on back), 2 minutes Rowing, 2 minutes rest

Wednesday: Bar Dips/Ring Dips 5 Rep Max

Thursday: For Time: Run 500m, 4 Muscle-ups, Run 400m, 5 Muscle-Ups, Run 300m 6 Muscle-ups, Run 200m, 7 Muscle-ups, Run 100m 8 Muscle-ups

Friday: Back Squat 1 – 10 – 1 – 20 – 1 – 30

Saturday: Buddy Buddy Military Press 3×5 75/55, 95/65, 115/80, 135/95, 155/105