Wednesday December 14, 2016


Friendly reminder that our Holiday Party is Saturday December 17, 2016 from 7-9pm at the Ice House in Poughkeepsie. Cost is $30 per person and includes 2 hour beer and wine open bar along with appetizers. Ugly sweaters are highly encouraged. If you have not paid please drop money off to Erik today. Thanks guys!

*Holiday Gift Idea of the Day – Progenex single serves make for great stocking stuffers!

“When you multitask you’re basically half-assing the things that you’re doing. you’re giving everything and everyone less than what you could and should be giving them.”
A. Every 75 seconds
odd: 3 Position Clean (floor, below knee, above knee) + 1 Jerk @ 60,65,70,75,75,75+
even: 15 Hollow rocks
B.  AMRAP 3 Wallball then
7 Deadlifts @ 225/155
8 Burpees
9 Boxjumps @ 24/20
Iron Scap Protocol