11 Mar 2010

"Bear Complex"

5 Rounds, 7 sets of the following sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds as needed.
Notes: The Power clean must be separate from the front squat. No resting on the ground during rounds, not even to re-grip. You want to be at max load by round 4 or 5.

We are back on the normal schedule.

10 Mar 2010

The Gym will be open at normal time starting 11 Mar 2010. We have new equipment on hand. We are also the only gym on post with a C2 rower.

10 Feb 2010

Gym will be closed for awhile

For all of you who use the gym for PT or take your units to the Gym during non class times here are the rules.

Put SHIT Back like and where it was. Hey I'm an old NCO and like MY Shit how I like MY shit.
use mats under the bars, the plates are getting chipped and nicked. I understand that you will have to drop the weights sometimes but it aint some cool thing you get to do just because they are rubber bumpers. If the Biggest plate you have is a 15 or under DO NOT DROP THE Weight, Set it down so you don't break the weights.
Clean any and all chalk off the bars, kettlebells so that they don't rust.
Don't leave anything on the ground it gets wet and rusts.
Thank You for your help.

09 Feb 2010

From CFX

“Luke Worsley”
Five rounds for time:
9 HSPU
15 Ring dips
21 Thrusters 40kg
200m Run

08 Feb 2010

Gym will be closed Sorry Army Stuff.
Squat
5-5-5-5-5

06 Feb 2010

Gym opens at 1500

5 rounds for time of:
400m Run
15 Sumo Deadlifts 95 lbs
15 Box Jump - 24 inch box

04 Feb 2010

Run 5K
Due to load out the gym will be closed until Saturday.