Big weekend here in the valley.  We have said goodbye to most of our students for the summer and for some they are now college alumni…big congrats to all those who walked across the stage this past weekend and we wish them the best of luck in all their future endeavors.

dana emily jmu srs

We also had two teams competing in the Superfit Roanoke 4 man event….Nate, Lauren, Laura, and Dave Richardson held it down in the rx division finishing in 6th place while Terri, Paul, Rat and Missi finished 5th in scaled and made it to the finals.  Special shout out to Rex who spent his day as a judge and Julie who cheered on all the teams while corralling Hannah at the same time.




Monday, May 12th


Tall Snatch: work to a 3 Rep Max- 1X3@95%, 1X3@90%

3 x Max Effort Handstand Pushups or Handstand Holds



7 rounds:

200m Run
10 Knees to Elbows (1:1 Med ball situps)