Weekly Routine


New member
Dec 29, 2012
Do any of you guys have a weekly workout routine that you follow? I am just getting back to the gym. I am in fairly good shape, going to the gym about 4-5 times a week running about 3 miles each time, then hitting the weights. What I am looking for is some advice on the lifting side. What types of lifts, # of reps etc...


New member
Jan 2, 2013
Well the old school thought process of lifting and running has passed us by.....If you want great functional strength you have to do cross fit type training with everything you do....Even weight training.....I am more than willing to help send me an email and we can start there....rangerbco275@gmail.com ;)


New member
Dec 31, 2012
I'm posting several WODs a week, give it a go. If you have never done these type of movements. I would suggest taking a cross fit class. Form is key to preventing injury.


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