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January 2010

Private Skill Coaching

4 Rounds For Time:10 BurpeesRow 200m10 Box Jump 24"/20" There are many daunting skills…

Justin Riley January 14, 2010

Bulgarian What?

Jerk 5-5-5-3-3-3 3 Rounds For Time:15 Bulgarian Split Squat 45/3330 Double Unders Brooke demonstrates…

Justin Riley January 13, 2010

Learn And Play New Sports Regularly

AMRAP 20 Minutes:6 KB Swing 70/4412 Push Up18 AB-Mat Anchored Sit Up Just when…

Justin Riley January 12, 2010

You Can't Do Squat if You Can't Squat

Front Squat 3-3-3-3-3-3 5 Rounds:3 Right Arm DB Power Snatch 45/303 Right Arm DB…

Justin Riley January 11, 2010

Train Less and Run Stronger Longer

Rest Day About two years ago I became a runner.  I ran on my…

Justin Riley January 10, 2010

Full Steam Ahead In The New Year

5 Rounds For Time:Run 200m5 Burpee10 Box Jump 24"/20"15 Wall Ball 20/14 We have…

Justin Riley January 9, 2010

BABY STELLA IS HERE!!!

"Stella" 7 Rounds:7 Chest To Bar Pull Ups7 Overhead Squat 95/65 Big congratulations to…

Justin Riley January 8, 2010

What's With All This Laying Around?

Hang Power Clean 3-3-3-1-1-1 7 Rounds Of:Row 150m (Damper Set at 0)10 Push Ups…

Justin Riley January 7, 2010

Rising Star

4 Rounds:10 Front Squat 135/9515 KB Swing 53/3530 Double Unders Lets imagine a 6…

Justin Riley January 6, 2010

It's A Goal... Resolutions Suck!

Weighted Dip 3-3-3-1-1-1 3 Rounds Of:10 DB Walking Lunges 45/3010 Burpee Box Jumps 24"/20"…

Justin Riley January 5, 2010

Journaling and Scaling Correctly

3 Rounds:Run 400m7 Deadlift 315/2057 Muscle Ups All of the barbells above were used…

Justin Riley January 4, 2010

Triathlete Turned Athlete

Rest Day I’m 35 and come from a fairly extensive background in endurance sports….

Justin Riley January 3, 2010

Back to the Grind

AMRAP 10 Minutes:10 Thrusters 135/9510 Burpees Starting the new year off with burpees and…

Justin Riley January 2, 2010

Looking To Lose a Few lb's and Tone Up?

GYM CLOSED TODAY.  Join us at the track at American River College at 10:00…

Justin Riley January 1, 2010