Tuesday, August 29, 2017

The shirt designs are starting to come in..

The submissions for the fall shirt design are starting to come in. Yay! I know we have lots of graphic designers at the gym. I'm sure doing a shirt design is just as appealing if I was asked to submit some code for a contest. So thanks for your effort, I love seeing everybody's ideas. I know I made the deadline the 31st, but realistically I won't get a chance to get the ballot made until the weekend, so there's a bit of a grace period there. But don't waste time, once I make the ballot, I'm not changing it.


row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips


clean 5-3-2-3x2


2 windmills between strength sets

Group Workout

6 rounds:
Heavy goblet squat carry and 10 goblet squats with minimal rest


100 kettlebell swings for time, only put it down as needed. Limit rest to three breaths and go!


2 minute bar hang


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