Warm Up
3 Rounds:
10 Pistols
10 Push Press
Lunge/Backwards
15 American swings
Mats – Falling Starts
Ladders
Split Jumps 5×5
WOD-
3 Rounds:
400m Run
25 Air Squats
25 Sit Ups
Warm Up
3 Rounds:
10 Pistols
10 Push Press
Lunge/Backwards
15 American swings
Mats – Falling Starts
Ladders
Split Jumps 5×5
WOD-
3 Rounds:
400m Run
25 Air Squats
25 Sit Ups

Massa Natural Meats: grass-fed beef and grass-fed lamb grown in the valley and foothills of Northern California. For over forty years, the Massa Family has been actively involved in the beef industry, beginning with a small herd of registered Angus cattle in the 70’s.
After searching for a healthier alternative for their own family’s diet, Duane and Wendy Massa realized there was a real need in the market for naturally-raised meats, so Massa Natural Meats was born!
We are proud to offer fresh, all natural grass-fed beef and grass-fed lamb directly to the consumer. Plans are underway to add heritage -bred pasture-raised pork, chickens and heritage turkeys too.
First Wave of Fittest on Campus
Photos are Here
Keep them coming
Award Ceremony to be held today at 11am
In Front of the ACC. Please be there to support us.
Warm Up
3 Rounds:
Army Crawl/Crab Walk
400m Run
10 Deadlift 50% of your max
Ball Slam 3×20
Front Squat 5×5
WOD – “Kevin”
Russian Kettleswings
Max Reps
24/16kgs
Core
Superman 5x30sec
New Wagon Wheels Pancakes
Ingredients:
2 sweet potatoes (yields about 4 cups)
4 whole eggs
1 cup coconut milk
2 scoops of Vanilla Whey Protein
4 tablespoons butter, melted
3 tablespoons almond butter
2 teaspoons baking soda
2 teaspoons baking powder
1 tablespoon cinnamon
1/2 teaspoon salt
Directions:
Peel and cut the potatoes into small pieces. Boil them until you can easily stick a knife in them. Put the potatoes in the blender with the eggs, whey protein, melted butter, cinnamon, salt, baking soda, baking powder, almond butter. Start adding the coconut milk to reduce the consistency and blending it.
Heat the griddle, slick it with butter and cook till brown on either side. Remember these are more delicate than the pancakes my mom made. Too hot a griddle and they will burn and not cook through the middle. I would say try them on a lower head setting since, I messed up the first few batches on Sunday and decided I need reinforcements. So, I contacted Paleo Comfort Food rockstars for their help and they delivered.
Warm Up
3 Rounds:
Lunge/High Knee Pulls
10 Burpees
10 SDLHP
Mats
Ladders
Stand Broad Jumps x 6
10 Minute Sprint Progression
10 Meters the first Minute
20 Meters the second Minute
30 Meters………
Warm Up
2 Rounds:
20 Sit Ups
10 Pull Ups
10 Dead Lift
Snatch 2×5
American Swings 3×20
WOD – “James”
20 minute Progression
Box Jumps
Core
3 Rounds:
Back Extensions
Toes To Bar
Russian Twist
Finish Fitness Testing
There will be a “Fittest on Campus” Meeting Today at Lunch in the Cub Gym.
Be There, Be on Time.
We will discuss:
1. Layout – Schedule
2. Movements
3. Open Gym
4. Start Times
Finish or Start Fittness Testing.
There will be a “Fittest on Campus” Meeting tomorrow at Lunch in the Cub Gym.
Be There, Be on Time.
We will discuss:
1. Layout – Schedule
2. Movements
3. Open Gym
4. Start Times
Block 1 “The Super Block” Fitness Testing
One day Only:
Height
Weight
Med Ball
Vertical Jump
Bench
Overhead Squat
Strict Press
All other Classes I will see you in class.
Same Schedule as last week
Check Mondays Post For Directions
1rst Period is Required to be here for the Super Block
Fitness Testing
1 Day Only…..I repeat
1 Day Only