CrossFit Grand Rapids

As many rounds as possible in 25 minutes: – 5 back squats: guys 225#, girls 160# – 10 pilate situps – 40 supermans

30  minutes of calisthetics run by trainer Dick Butkus’ anti-steroid program: I Play Clean

5 sets, 5 reps, 3-5 min rest: – deadlift Recommended reading: 2nd Edition Starting Strength by Mark Rippetoe 

1 round for time: – 500 meter row – jump rope: 1000 jumps Hiking in southwest Michigan

As many rounds as possible in 20 minutes: – 12 Muay Thai knee-to-elbows – 16 dumbell snatches (.35 BW)

5 rounds for time (find a partner close to your weight): – 12 squats with your partner across your shoulders (barbell back squats if you are uncomfortable with that) - 400 meter run with MB above head Metrosexuals…you won’t enjoy these world class running tunes!

5 rounds for time: – 10 barbell cleans: guys 135#, girls 95# – 400 meter run

Practice handstands, then… supersets, 5 sets, 5 min rests: – max continuous pushups – same number of single ring rows as pushups Minimalist Shoe and Barefoot Running Clinic 

Hey brandon, Sorry its been a while since I last wrote. Things are going great have nine more weeks at the academy and then off to FTO. All we have left is some of the basic stuff, spanish, vehicle stops, building searches, mobile field force, and some FTO related stuff. Cannot wait till it all [...]

supersets, 5 sets, 5 reps, 5 min rest: – weighted pullups – one arm barbell press * Post weight used and reps