1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

Happy 2018!!!

December 31, 2017

***Only 1 Class on NYD @ 12p***

Let’s ring in the new year with some fitness.  One of my favorite workouts ever is “The Seven.”  It honors 7 CIA employees killed in Afghanistan on December 30, 2009.  Because of the date, it’s an excellent New Years Day hero challenge.  As written, it’s a little heavy in spots, and a little wonky in others.  Why?  It has knees to elbows.  Knees to Elbows are a great movement, but they are more of a curveball.  Many athletes can smash through the workout, only to have to do singles on K2E.

I saw Chris Spealler post the “Light Sevens” and I really wanted to do it awhile ago, but I missed it.  I also think “light” is the wrong word.  Because the weights will be slightly lighter, your goal will be to do each movement unbroken and transition quickly.

I call it the “Intense 7.”

Zero Dark Thirty was a decent flick.  The story of “The Seven” is told later in the film.

Workout of the Day

“Intense 7”


7 HSPU (sub Hand Release Pushups)

7 Thrusters 95/65

7 Toes to Bar

7 Deadlift 185/115

7 Burpees

7 KB Swing 53/35

7 Pullups

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