Pain and Gain Hooligans, Pain and Gain!   Warm Up: Row 250 30 Second Hand Stand Hold 7 Man Makers Mobility: 5 min LAX Ball Thoracic Spin Strength: 12 Mins 3×8 Giant sets climbing Bradford Press https://www.youtube.com/watch?v=gD6XoIXGmDI DB Lateral Raise DB Revers Fly Metcon: Tabata 20/10 Cal Row 1 Min Rest Push Press 55/45 1 Min Rest

June’s Liberty Fundamentals Class starts today. If you see a new face in the gym Smile BIG, make them feel welcome and introduce your self to them! Warm Up: 200 M Run 10-8-6 Pull Ups/Ring Rows Push Ups Mobility: Bicep Barbell Crush 60 sec per arm Chest Barbell Crush 60 sec per arm Strength: 12

  Did somebody say ab day? Warm Up: 3 Rounds 5 T-2-B 5 Broad Jump squats Strength: 12-15 min 3×8 Snatch Metcon: 7 Min (Simon says style, coaches DO NOT GO GENTLE) Hollow Body Holds/Arch Holds/Rocks/Flutter kicks/bike crunches etc.. 3 Min Rest 10 Min EMOM (10 rounds on the min)of 50 M Sprint
s (athlete has

Warm Up: 2 Rounds w/ unloaded bar 7 Pendlay Row 7 High Hang Power Snatch 7 Push ups Mobility: Banded: Shoulder/tricep Strength: 3×8 Super Set KB/DB Single Arm Bent Over Row DB Tricep KickBacks Metcon: Chase’s 22nd BDay! 6 Rounds 22 Min Cap 22 Floor Press 55/45 22 Hang Power Snatch 55/45 22 Walking lunges

June 2017 Athlete of the Month

DNR if you didn’t notice the shirt Emily Kiesel was wearing on Saturday for “Murph” then take the time to check it out now. She made this shirt to honor her friend Jake Wykstra. Wykstra was assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, at Fort Carson. We