WEDNESDAY 130925 

Ring Dip Progression: 6,5,4,4,3 Strict Ring Dips

Rest as needed then,

For Time:
Run 400 Meters
30 Deadlift
Run 400 Meters
20 Hang Power Cleans
Run 400 Meters
15 Front Squat
Run 400 Meters
10 Push-Press

Note: Determine a weight you can complete 15 Push-Press with in one consecutive set. Use this same weight for the entire workout. Our Advanced Athletes should strive for 95lb. for men and 65lb. for women.

CJ and Izzy – Welcome to the family!

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Our “Gym Family” and our “Public Safety Family” both got a little bigger when we welcomed CJ and Izzy to the Team. CJ serves as a Fire Captain in Tiburon and Izzy serves as a Paramedic in Santa Cruz County. When you see these two Warriors in the gym please be sure to thank them for their service!

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Success is not measured by what you accomplish, but by the opposition you have encountered, and the courage with which you have maintained the struggle against overwhelming odds.” – Orison Swett Marden

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