"Intensity is the independent variable most commonly associated with optimizing return."

Greg Glassman

Wednesday: October 1, 2008 "Daniel"


  • 50 Pull-ups
  • 400 meter run
  • 21 Thruster 95lbs
  • 800 meter run
  • 21 Thruster 95lbs
  • 400 meter run
  • 50 Pull-ups

Pre WOD: Myofascial Release, Tack and Floss (Bias), Dynamic Movement, WOD Movement Prep & Warm-up



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April 28, 2014

Kerri Keegan Power Lift

Congratulation to Kerri Keegan on her amazing performance at the 2014 IPA Power Lift Competition, Ithaca NY, April 26th.

Kerri set a WORLD RECORD for the Amateur Women 123 Teen 18-19 Division in each of her lifts and also her Total.

  • 245lbs Back Squat
  • 158lbs Bench Press
  • 270lbs Deadlift
  • TOTAL 673lbs


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Abdominals Workouts

ABS-Tuesday: December 9, 2014

#1.  5 Rounds of:

  • 10 Full Lowers
  • 20 Flutter Kicks (2 count)

#2.  50 Bicycle Crunches (2 count)


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Power Speed Endurance

Power Speed Endurance

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