APE Strength and Conditioning: Wednesday, 9/23/2015

Tuesday, September 22, 2015

Wednesday, 9/23/2015

Happy Birthday Brian Palmer!!! Brians birthday was yesterday, but we found out late so we are getting it in for today!

Brian is now 38, but according to Jantz he looks like a 20 year old B!%$#

This ones for you Brian!

Warm up: Choice

Strength: None

WOD: Happy Birthday Brian

Buy In 38 burpees

3 rounds of:

-9 Hang Power Cleans 155# / 95#

-22 Pull ups

-Run 200m

Cash out 20 burpees

Post time and birthday wishes to Brian!

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Iron Owl Challenge!! Are You Tough Enough?

The Oregon Tech Veterans’ Association would like to honor all of our fallen and wounded warriors by hosting an event that represents the valor, selfless service, and tenacious fortitude that these fallen and wounded warriors have proven to contain. This event specifically symbolizes our Special Operations Community (SOC) by offering the same challenges those individuals have had to face to become the best and sacrifice the most to protect this great nation. In dedication to the members of SOC, OVA would like to challenge the willingness and determination of any team willing to see if they have what it takes to strive for the best.

For more information please visit Iron Owl Challenge Home Page

MOTIVATION!!!!

A.P.E.-Advancing Physical Evolution.

CrossFit is a core-strength and conditioning program built on constantly varied functional movements executed at high intensity.

"There is no “magic pill” for fitness! Intensity is the key."

EMBRACE THE SUCK!!

" I am stronger than I was yesterday but not as strong as I will be tomorrow."- Unknown

"Reject your Doubt."

"To give anything less than your best is to sacrifice YOUR GIFT."- Steve Prefontaine

"It's not how good you are, It's how good you want to be."

You can't out train bad nutrition.

"It never gets easier. You just get better.

Active Duty Military Members:

If you are a Crossfitter and on leave, stop by and get a work out on us. It's the least we can do for you serving. Thank you!

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Tuesday, September 22, 2015

Wednesday, 9/23/2015

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