Push and Pull-Friday


Push and Pull-Friday

Going heavy again. We get a chance to go for the deadlift and the press. I know everyone is going to give it their best shot.
Here is a stack of photos I was able to up load- this should make up for the lack of pic’s lately.

The Four O’Clock on Wednesday


How True…

She looks innocent, but she’s a beast in the making

Tim Gagne visits for some fun and the WOD

Jack-Jack broke Jon’s record with 372 consecutive double-unders!

Lewis and Shanna cycling through the Box Jump

Sweat or the wrath of Jessie and a cup of water? We are going to miss Paul while he’s in Hawaii, he’s doing great and keeps us smiling!

Bryce The Current Met-Con Champ and all around stud. Anyone going to challenge his 400m Run, Pull-Ups, Push-Ups?

Jeremy and Andy. Jeremy Definitely had to walk it off after he did the Baseline workout, but doesn’t everyone- welcome to the family!

Friday WOD

Deadlift 3-3-3-3-3

Press 3-3-3-3-3

Work up to your best effort with proper form. I am sure some of you will be hitting triples on your first attempts at 1 rep max when you started a month ago.

Mark Rippetoe, the author of the two books I keep on the fridge at C3-has made it his lifes work to master the press, deadlift, and squat.