Attention!! There will be NO yoga this Sunday. 

9:30: Oly lifting –
Squat Everyday Program 

7 day a week 



5 days or less

20mins to work through

Bar x10

30% x10

40% x5 

50% x5 

60% x3

70% x3

80% X3

90% X1

Continue to work up to a max for the day. Once you fail STOP

11am: Hero WOD


3 rounds for time of:
Run 800 meters

45/35 dumbbell squat cleans, 30 reps

30 burpees

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.