“The most important six inches on the battlefield is between your ears.”

- General Mattis



1. 5’ JR
2. 2 RNFT:
  SA DB OH Lunge 20m ea side (ear to armpit locked out arm, vertical shin,   light weight)
  10 banded GM
  10 band pull apart (shoulders externally rotated, upper trap relaxed)
  200m row
  15’’ L hang
3. 15’ period
 a. 8-8-8-8ea SA BOR HEAVY
 b. 8-8-8-8ea SL step up w/ bar on back (20’’ for everyone if not lower, heel into box, chest up, glutes active, all 8 on ea leg before switching)
4. partner 5k row


1. coaches warm up
2. 10’ to find heavy muscle snatch + snatch balance
3. off low blocks: snatch to moderate double
4. press in snatch: 5-5-5-5



1. Thanksgiving Hours
Wednesday, 25NOV2015 - 0930 & 1715 only, NO 1830hrs class
**I repeat, no 1830 class on Wednesday
Thursday, 26NOV2015 - no class
Friday, 27NOV2015 - 1000hrs class only
Saturday, 28NOV2015 - 1000hrs class only

2. Saturday, 12DEC2015 - Cookies and Cleans
We are going to hold a themed workout starting at 1000hrs with the theme of Cookies and Cleans. Our training for the day will consist of mostly cleans followed by a Cookie contest. We want everyone to make some homemade Christmas cookies which will be judged at the end of the session and we will declare a winner! So get your weightlifting shoes and bake some Christmas joy! **After the Cookies and Cleans event (later that evening) we are going to have our Gym Holiday Party starting at 1600hrs. It is a potluck and we will have a signup sheet for people to volunteer a dish. Bring your best ugly sweater.