A very happy birthday goes out to one of our long time members, Richard Sin. Many may not know Richard, but he has been with us for several years now. He tends to come to the 6:30 pm class, and is an awesome guy. I have really enjoyed getting to know him over the years. I find him to be an extremely genuine person with a big heart. He is always friendly, and definitely gives his fellow classmates a boost whenever he can. He’s a much better lifter than he thinks as well. I have tried a few times to get him to train for a weightlifting meet but I do not think competing is something Richard is all that into. A least in weightlifting that is. Richard is a fantastic person, and we all wish him the very best. Enjoy my friend!

Fitness – Strength – Community


500 M. Row

10 Strict Pull Ups

10 Push Ups

20 Air Squats


3 Rounds (Not For Time)

10 Pass Through’s

10 Y’S

10 T’S

10 W’S

10 Reverse Fly’s

10 Face Pulls


Hip Mobility


3 Rounds (At a Walking Pace)

7 Rope Pull Up’s

8 BB Bent Over Row 

10 Assisted Glute-Ham Extensions


Front Squat

10 x 1

*Work to a heavy single. Start at 65% 1RM.



3 Rounds

30 Air Squats

15 C2B Pull Ups

5 Clean & Jerks (155/105)


Shoulder Mobility

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