Monday 20150202 Open Workout

Posted: February 1, 2015 by eweirick in Uncategorized

UPDATE:  Due to Offutt AFB late reporting on Monday, 2Feb, the 0600 class has been cancelled.  We apologize for any inconvenience.  Please stay updated on the base weather line for any further late starts or early releases.

A member of our family is PCS’ing. If you see The Bynums or have their contact info, wish them well. Best of luck in your next assignment Vashon, Brooke, and Ava. In the Navy tradition, Fair Winds and Following Seas!

TOTF Farewell

Picture courtesy of Coach John Hendricks.


Back Squat 5, 5, 5+

add 5 from 22 Jan




10 Clusters 135/95

30 DU


Video courtesy of Rogue Fitness.


Scaling Options:

Scale weight on clusters as needed – 95/65

3:1 SU:DU



Roll out Legs and back.

Start on Calves and work your way up to IT Band, Hamstrings, Quads.  Make at LEAST 5 passes on each area.  The more it hurts, the more passes you do.

  1. totactfit01 says:

    Vashon, Brooke, and Ava, safe travels on your new adventure. See you down the road.
    Coach D

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