APE Strength and Conditioning: Monday, December 31, 2018

Warm up: 2x Row 300, skip down and back, 6 Spider-Man lunges, 4 inchworms, 6 hip extensions, 4 pull ups, passthroughs.

Strength: 5x5 deadlift (moderate weight)

WOD: 5 rounds for time

25/18 cal row

12 alternating db snatch 50/35

6 pull ups

New Years Day workout at 9:00am January 1st!! 🎉🥳

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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Sunday, December 30, 2018

Monday, December 31, 2018

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