FRIDAY 170407



2 minutes on Assault Bike

Crossover Symmetry

15 Back Extensions on GHD


200m Run

15 Good Mornings

10 Jumping Spiders

10 Dive Bomber Push ups

Review and warm up movements



Seven rounds for time of:

7 L-seated DB presses
Dumbbell Thruster, 7 reps
7 Knees to elbows
Deadlift, 7 reps
7 Burpees
7 Russian Kettlebell swings
7 Strict Pull-ups



The Seven

Seven rounds for time of:

7 Handstand push-ups
135/95 pound Thruster, 7 reps
7 Knees to elbows
245/170 pound Deadlift, 7 reps
7 Burpees
7 American Kettlebell swings, 2/1.5 pood
7 Pull-ups

Time cap of 38 min time cap.

Story behind the workout….

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security



Mash and Roll a lot

LAX to Pecs/Traps

Banded Hamstrings


Box Brief:

*****Recovery Class being held at Lululemon Avalon for CS&F members at 11am….come and mobilize and recover before the start of the week.

*****Anniversary Party at the Thornton’s house on April 29th from 4-7:30pm.  We will provide meat and a jumpy…kids are welcome.
*****Town Hall Meeting:  It will be held at the gym on May 19th from 6:30-7:30pm to discuss the gym and its future direction.  Drinks and childcare provided.
******Memorial Day Murph May 29th:  We will be running 3 morning classes so folks can get their workout on and enjoy the rest of the holiday with friends and family.

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