October 2, 2018

Shoulder Press 1-1-1-1-1

Shoulder Push Press 1-1-1-1-1

Shoulder Push Jerk 1-1-1-1-1

Assault Bike 100 Calories for time

Try to increase the load on each of the 15 reps

October 1, 2018

Complete for time:

30 Toe to Bar

40 Alternating One Arm DB Snatches (50/35)

50 Lunge Steps w/ DB's (50/30)

40 Alt. One Arm DB Snatches

30 Toes to bar

800 Meter Run

September 29, 2018

We are closed today due to our staff running in the "Robin Vogel" run.

Reminder:  If you signed up for the Millikin Football Tailgate / party:

Parking (car) in the tailgate area is $10.  Or park anywhere you want and walk in

the GATE (off OAKLAND by the gas station).  Your name will be on a list

for a $5 entry.  Bring a chair and a cooler / drinks.  We will provide food.

Tailgate starts at 4pm (walk straight in and look for tents with our MLCF / Redzone banners).

PUFF vs. WRENCH in a 100 yard dash at 4:15pm

MU vs. Augustana game starts at 6:30pm.

September 28, 2018


Robin Vogel Run at the Beach House 10am

Millikin Football Tailgate / Party 4pm

Put your name on the list to get the RZ / MLCF discount by 4pm Friday.

Enter gate off of Oakland.  Bring your cooler and chairs.

Complete for time:

50 Calorie Assault Bike

20 Push Jerks (135/95)

100 Calorie Row

20 Pull Ups

1 Mile Run

20 Hang Cleans (135/95)



September 27, 2018

No classes this Saturday.

10am:  Robin Vogel Run

4pm:  Millikin Football Tailgate

Complete 5 rounds for time of:  (35:00 time cap)

50 Step Ups with weight (45/35)(20/18)

15 Power Cleans (135/95)

50 Step Ups with weight

10 Snatches (135/95)

*your choice of weighted objects