"Omar"Thursday, 23 May 2013 22:29
U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.
10 95/65 pound barbell Thrusters
15 Bar-facing burpees
20 95/65 pound barbell Thrusters
25 Bar-facing burpees
30 95/65 pound barbell Thrusters
35 Bar-facing burpees
ThursdayWednesday, 22 May 2013 22:32
We are going to start having skill development on Thursday nights.
Burgener Warm Up - Snatch
* Keep a weight that you are able to keep form with.
EMOM ComplexTuesday, 21 May 2013 13:23
Just a reminder guys. We will not have open gym this Sunday the 26th due to Billy Parrish's baby shower. Thank you
20 Minute of skill review for:
Front Rack Lunge
1 Rep EMOM (every minute on the minute) for 20 minutes
1 squat clean + 2 Front Rack Lunges + 1 jerk = 1 rep
*Start with a light weight for form and work up to a 80 to 90 percent of your 1 rep jerk.
Weighted Pull Ups/Death by 10 metersMonday, 20 May 2013 21:32
5 x 5 Weighted Pullups
"Death by 10 Meters"
1st minute - 1 ten meter sprint
2nd minute - 2 ten meter sprints
3rd minute - 3 ten meter sprints
etc....... continue up the ladder until you cannot make the minute
ChipperSunday, 19 May 2013 22:43
Lets get the week started with a chipper
Row 400 Meters
10 Over Head Squats 95/75, 75/55
10 Burpee Box Jumps
10 Thrusters 95/75, 75/55
10 Power Cleans 95/75, 75/55
10 KB Swings 53/35
10 Sumo Deadlift High Pulls with the KB 53/35
10 Toes to Rings
10 Chest to Bar Pullups
Pump and RunFriday, 17 May 2013 21:37
We will be closed on Saturday to help support the Northwest Arkansas Fitness and Health Foundation's 2013 Pump and Run. The event starts at 7:30 and several of our members are competing in the event. Come enter or cheer on the athletes. This organization raises money for many of our local charities. There are lots of events going on for the entire family. Come check out our Terra-Firma tent or enter our 1000 meter row contest.