Guerrillas! Since the gym has opened I have had countless conversations about strength training and it’s implementation into our programming. I wanted to shoot a quick video to hopefully help explain a little more about what we do and why we do it. Also, to get you all familiar

30 Power Snatch for time (135/95) then, 3 Rounds 10 Overhead Squats (135/95) 10 Hand Release Push Ups

WOD: For Time: 5 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats) 30 KB Swings (72/35) 5 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats) Congrats to Elizabeth Skinner and Katie Webb for taking 1st and 2nd place at the Get Green Strong(wo)man Comeptition for St. Patricks Day!

With a partner complete: 20 Power Cleans 40 Ball Slams 20 Front Squats 40 Sit Ups 20 Back Squats *Split evenly

20 Min AMRAP 3 Hang Power Clean (205/135#) Front Squat (205/135#) Jerk (205/135#) *HPCL unbroken

7 Min AMRAP 10 Back Squats (135/95#) 7 Pull ups *Back Squats are done from the ground

8 Min AMRAP 15 Wallballs (20/14#) 15 Russian KB Swings (55/35#) 15 Hand Release Push Ups

“Hortman” 45 Min AMRAP 800 m Run 80 Squats 8 Muscle Ups  

Thank you to all who came out for the My Healthy City February meeting. Here is the first of 3 videos of the our discussion panel. It is a moving and powerful conversation about how 3 local people shed over 120 lbs each and kept it off, a must watch.

20 Mins to establish a new one-rep max push jerk Then, 2 reps every :15 seconds for 16 intervals Thruster (155/105) * First rep should be a clean