Big Day For Big M

Big tribute to Big M this morning.  Great group shot to start, then Marshall had some really nice things to say about the gym and all of you (click the photo).  You deserve it Mr. Delk, Happy Birthday!

A few great costumes this morning, here are a few.  Click the photo!


3 x Max Effort Handstand Push Up

6 Rounds:
1st minute: Clean and Jerk
2nd minute: rest
3rd minute: 12 pull ups
*Rds 1&2: 95/135lb, rds 3&4: 105/155lb, rds 5&6: 115/175lb

Flo Fo Sho

Great little group photo for Flo's birthday today.  We are so thankful to have such a positive, cheerful, and kind member at Central.  This one's for you Flo.  Happy Birthday!

Sho displays what it means to use your arms in a box jump, while Niren floats in the background.


Running clock:
400 meter run for time - rest to 3 minute mark
1 minute AMRAP: Box Jump (24/20in)
1 minute AMRAP: KBS (53/35lb)
2 minute rest
5 minute AMRAP: Row for meters
2 minute rest
400 meter run for time - rest to 17 minute mark
1 minute AMRAP: Box Jump
1 minute AMRAP: KBS
*score run times, box jump and kbs reps together, and meters.

What's Up Pahtner

Can you guess who's up there??

Not sure what's going on here, but I like it.  Can anyone explain??


3 Rounds:
3 Bench Press
2 Legless Rope Climbs
*Each round is every 3 minutes

For time - 1 person working at a time.
Partner #1: 5 pt suicide
Partner #2: 5 pt suicide
60 DB lunges (35/25lb)
40 toe to bar
Repeat suicides
50 DB lunges
30 toe to bar
Repeat suicides
40 DB lunges
25 toe to bar
Repeat suicides
30 DB lunges
20 toe to bar
Repeat suicides
20 DB lunges
10 toe to bar

Weightlifting Seminar This Weekend!

The Strength Specific Seminar guys are coming this Saturday and lucky us, the bronze or level 1 requirement has been lifted, so get in there and sign up before it's too late!  


Same crew, different angle.


.1-1-1 Hang Power Clean, into Max Effort (as many reps as possible) of Front Squat

5 Rounds:
1st Minute:  5 Deadlift (185/275lb) 5 Burpee Over Bar
2nd Minute: 7 Wall Ball (20/14lb) 7 Pull Up
3rd Minute: Calorie Row (15/12)