Updates Coming soon

What up MOFOS!!! I guess it is time to get this shit back on the ball huh..... Aight. Will be starting 2012.... Little bit has changed over the last year, but its all good.

GFY

Damn!!

SWOD:
OHS triples up to 175(1).. Long weekend of wakeboarding did not help this matter.

DWOD:
rx 7 rnds +3+3+3... that hurt like hell!!

GFY

CFFB Day

Hit the squat big time hard today and it felt damn good.

Strength:

12x2 SQ @ 325... Felt butter

Press triples up to 175... I am not sure how but I am feeling stronger eacth time

3x12 GHD situps with a 12# medball... love this shit

DWOD: 2 20s, 4 30s, 10 flying 10s all done up a good incline. Felt great.

Prob gonna hit 22 today for a double... skill work and 150 pushup test... Like that one...

GFY

Spartan Race

HFS its been awhile!!!

As noted by my good buddy Zach, we are not updated. Time to hit this shit hard. New shit coming... Pics of the Spartan and new training.

GFY

Damn!!!!

It has seriously been a month since last posted...SLACKER!!!

Aight:

SWOD-
Rose:
3,3,3,3,3 PC (upt to 240...Hit 255 once)
GHD Sit ups 3x15

Shane and Judass:
SQ 3RM
Weighted GHR

DWOD:
CFFB
10,9,8,7,6,5,4,3,2,1 Strict Pull Ups/40# Ball Slams
(Rose added 20 DUBs after each round)

GFY

You all gotta watch this vid!!

https://www.youtube.com/watch?v=cM5A1K6TxxM&feature=player

Good Day!

SWOD -
PS doubles up to a 170# single 2x with a failure on #2 for both. 155# felt money today
3xmax pull ups 19,15.14
FGHR with 12# medball 3x10

DWOD: CFFB
10 rounds
5 lateral jumps over 20" box
20 Yard Sprint
1 min rest

Crew Strength:
1 RM Hex DL
3x10 Middle weight SQ
FGHR 3x8

DWOD:
CFFB

GFY