Part A will be fun!! Overhead squats and some gymnastics can be expected. Part B will be mid range reps for speed!!! Might get a little spicy!!! Excited for anther week at the 04!!!!!!

Sorry we missed the teaser yesterday! First off want to wish happy birthday to the big little man James Riley! 9 years old today! From the title you could probably guess that we're going to carry some stuff :-) Part B is going to be barbell sprint ish! Excited to see you all this afternoon!! Jkbernhard providing the picture today! Supports for the new pull up bar!!!

Sorry, Katie Jachade!!! I had to!!!! Part A will be solely Atlas stones and D-Balls!!! Can think of anything more awesome!! LOTS of rest built in to part B ;)... You will do some pull ups today!

Families that lift together Stay Together. For Part A, you will be holding the barbell for 8 reps at a time. Try not to put it down!! Medballs will definitely appear in part B. Have your jump rope handy too. Just in case!!! :)) Looking forward to a good time with you athletes as always!!!! See you tomorrow!!

You mean to tell me you were in and inverted 4 G dive with a MIG 23. Yep and we were doing push ups! We'll mix that with a few more skills for part A . Part B is going to be mostly all body weight. Bring gymnastics grips! Hope we see you all bright and early after this big game going on!

Part A: Just plan on getting stronger!!! That's always a good thing!!!! Not to mention: FUN!!!!!! Part B is a long grinder!!! I can't wait...see the photo for how excited our athletes are for long grinders!!! Let's! Do! Work! Plus, IT"S FRIDAY!!!!!!! I would have your gymnastics grips just in case! Happy Friday!!!!!!

The name of today's workout is late because I'm late getting a teaser out! We're going to move some barbells around in part a! Always fun when we do that! Part B will have some form of a Thrust and some form of a pull up! I hope you're joining us today! We're excited to see you! Stay tuned for some news, breaking news coming very soon today!