11.30.09..::4x6 snatch & frt. squat, 4x10 pullups, 2-30sec sq jumps, 2-1min planks, 2x30 MB alt toe touch::..

11.24.09..::4 sets of: 50 wall balls, 10SB pike tucks, 100yd run, 8 RDL::..

11.23.09..::4 sets of: 30yds fire hose lunges, 15yds pushup handwalks, tire run, run 100yds-3x12 SB back ext.& 3x25 situps::..

11.19.09..::how about some ammo case relays, farmer's walk, & MB core torture::..

11.18.09..::25-20-15-10-5 of MB SQ Push Press & body pulls w/90 second speed rope btwn ea. set-2x30 SB V-ups::..

11.17.09..::20min shuffle drills, 4x6 clean & jerk, overhead squat, 4x15 vertical jump, 2x15 tuck jumps, 2x30SB crunch::.

I will permit no man to narrow and degrade my soul by making me hate him.

Booker T. Washington

11.16.09..::20 min cone drills w/10SB pike tucks every 3 min-4 sets of: 25 push-ups, 15 body pulls, 8RM RDL's, core series::..

11.14.09..::20-18-16-14-12-10-8-6-4-2 DeadLift & plate abs-between ea. set cone drill to tire run::..

11.13.09..::25 min. of agility ladder drills w/tire flip after each drill the alternate 15 push-ups & 10 body pulls after each tire flip::..

11.12.09..::4x8 Hang Power Snatch & Back Squat, 4x5 Weighted Push-ups & Push Press, 3x20 Alt. V-ups & Supermans::..

I take it as a compliment that others attempt to knock me down...immaturity is simply an obvious sign of insecurity...

WOD 11.11.09..::as many rounds in 25 min. of: 10yd agility ladder-ALL lower body drills, 10yds agility ladder-ALL upper body drills and 50 air squats after EACH

WOD 110909..::5 rounds of 20yds lunges w/wt overhead, 20yds handwalks, 5RM BB bent over rows, 20 weighted s it-ups::..

new pics on my website...check them out!

WOD 110809...:::such a busy weekend with the Grand Opening of Formula FITT...another Rest Day:::...

WOD 110709...:::Rest Day:::...

WOD 110609..::Unload equipment & put combo rack together!::..

WOD 110509..::200 Wall balls, 100 dips, 100 SB pike tucks, 500 jumping jacks::..

WOD 110409..::4 rounds of: 3RM Snatch, 5 BSQ, 15 Pull-ups, 6RM Push Jerk...2 rounds of: 30 SB V-ups, 30 SB rollouts, Core Series::..just for you Tony!

WOD 110309...:::5 rounds for time: 8 DB Hang power cleans, 4-10yd sprints, 2 tire runs, 20 push-ups:::...