19 Hagerty Blvd. Unit 7
West Chester, PA

October 20, 2013



warm up– 2×20 Reverse Hypers


Back Squat 3×10

(work up to and use same weight for all 3 sets)


9…7…5 of:

Ring Muscle Ups

Bear Complex…185/125

For Time


40 L-sit Pull Ups

About the Author
  1. モンクレール 通販 Reply

    F*ckin’ remarkable issues here. I’m very glad to see your article. Thanks so much and i’m looking forward to touch you. Will you please drop me a mail?
    モンクレール 通販 http://www.declinios.com/moncler-womens-jackets-ra-4.html

  2. Tusbzdkaa Reply


  3. セイコー ワイアード人気 Reply

    I’m really enjoying the theme/design of your site. Do you ever run into any web browser compatibility issues? A small number of my blog readers have complained about my site not working correctly in Explorer but looks great in Opera. Do you have any solutions to help fix this issue?
    セイコー ワイアード人気 http://tokei.bahroooo.com/seiko-best-price-jpn-4.html

  4. canada goose jacktes Reply

    Many of people get confused when we’ve to get jewelry. This really is mainly due to the fact there’s lots of possibilities readily available in the market place and should you usually do not have any prior data available on them then you are bound to determine by yourself terms. The standard jewellery types can easily be bought by you and also you also don’t must commit many time on them..
    canada goose jacktes http://www.31dayfatlosscure.us/parka

  5. monster cable Reply

    Almost certainly you realize there presently exists a lot of landfills what person finally end up eliminating rubbish for example newspaper and likewise fire wood products and services, yet you have to additionally know typically the naff totes normally acquire intermixed.
    monster cable http://www.startupbaltimore.com/beats/monster-cable.html

  6. Youth Chilliwack Bomber Price Reply

    A term that describes each a competition held and bit of gear utilised through the event is called as shot put and it appears just like a hefty metallic ball. The shot put events are performed being a observe and area games and within this competition, the individual who throws the ball farthest than other competitors is called as winner. This observe and area event involves some good strength, physique mechanics and suitable shot put procedures.
    Youth Chilliwack Bomber Price http://www.31dayfatlosscure.us/parka/index.php?id=youth-chilliwack-bomber-price

  7. louis vuitton バッグ モノグラム Reply

    There’s lots of success for you to procuring web based nevertheless aren’t getting embroiled because of the diverse web-sites.
    louis vuitton バッグ モノグラム http://www.jyoshinmon.eu/lv/louis-vuitton-バッグ-モノグラム.html

  8. Do Canada Geese Migrate Reply

    Many businesses view profession growth within a common way that an individual will move up more than time inside a precise occupation ladder. Payment guidelines are established to allow development inside these ladders. The more effective notion of profession growth is always to help many people to match what they can be very good at and keen on.
    Do Canada Geese Migrate http://www.uangsuper.com/sale/index.php?id=do-canada-geese-migrate
    Do Canada Geese Migrate

  9. Canada goose Reply

    Distributors happen to be making numerous money considering that the discount on retail value for members is huge. This permits members to possess a large margin profit and in addition, it helps that every single system has its personal variety of action program focused on targeting objectives and incorporates decline shipping services. SMC Corp will look to remain as long as the home business is in operation but people that are creating huge earnings continue to complete small business together with the organization given that they have found a system that operates for them..
    Canada goose

  10. jackets like chilliwack bomber Reply

    I’ve been dreaming of the holiday for so extended. I’ve in no way needed anything but to lie down all day, consume, sleep, relaxation, play, visit cyberspace, observe missed motion pictures and tv reveals and do those once more more than and more than till june arrives. I understood I would remain up late till the wee hours inside the early morning accomplishing fun and recreational things but I in no way believed that it would be this distressing!..
    jackets like chilliwack bomber http://www.rallythatgives.ca/parka/index.php?id=jackets-like-chilliwack-bomber
    jackets like chilliwack bomber

  11. Snow Goose Long Parka Reply

    Raja continues to be all more than the slim, dim alleys and stuffy souks of Morocco and via downtown Santiago, Chile for the places where the guidebooks say the choose pockets go to work. Absolutely nothing in any way has happened- that is not to boast that we’re unstoppable, or to suggest that crime does not come about and viruses do not exist. However the stage is that areas where you can find warnings are generally less alarming in true lifestyle, than they are when we visualize what may well hypothetically come about.
    Snow Goose Long Parka http://www.rallythatgives.ca/parka/index.php?id=snow-goose-long-parka
    Snow Goose Long Parka

  12. canada goose outlet Reply

    she was a little bit anxious. and she was getting difficulty articulating herself. i probed her and asked loads of follow up inquiries to attract answers out of her.
    canada goose outlet

  13. Canada Goose Parka Reply

    Purses normally usually are not only employed to put inside your own important merchandise moreover to carry about; they may be also a symbol connected with style Replica Louis Vuitton Mahina Lunar GM On the net moreover to rank. Appropriate now any girl which needs connected with possessing a luxurious item including customized produced situation could allow it to be doable by buying any replace look-alike tote linked with equality exceptional also to very same design. Look-alike totes normally aren’t a inexpensive counterfeited.
    Canada Goose Parka

  14. Canada Goose Parka Reply

    And, as I posted on a great number of instances, the likelihood of being in the fortunate 2% features a whole lot to accomplish with all the category your model is in. Dining, media and leisure top rated the listing of types with most discussions within a examine by Speak Monitor Britain. Surprize, surprize, family merchandise came in the base..
    Canada Goose Parka

  15. グッチ アウトレット Reply

    I like this post, enjoyed this one appreciate it for posting. “No man is wise enough by himself.” by Titus Maccius Plautus.
    グッチ アウトレット

  16. canada goose jacktes Reply

    This was the very first national park that was proven anywhere within the world, and on the list of factors the park is most recognized for will be the geyser generally known as Old Trustworthy. The park also features a quantity of other geothermal options, along with the park can also be stuffed with all types of wildlife. There are lots of diverse ecosystems which could be identified inside the confines from the park, but a dominant park with the park is really a subalpine forest..
    canada goose jacktes

  17. Canada Goose Parka Reply

    When the time has arrive to suit your needs to move, there’ll certainly be lots of various challenges that should come up. This kind of a activity involves a large amount of work as it will not be as rather simple because it seems to become. You might want to commit a fair bit of one’s time, to strain just to be effective.
    Canada Goose Parka

  18. ポールスミス ドレスシャツ Reply

    An item that is a difficulty using acquiring on the internet will be transport rates.
    ポールスミス ドレスシャツ

  19. canada goose outlet Reply

    Getting consistently liked the textile perform of Hannah Lamb, I picked up some purse frames Internet a few many years in the past. I have to have spent times attempting to determine find out how to sew a purse that not merely would fit into the frames but also open up up wider then a fingers width – without results. Properly yesterday, my dear friend Judy and I made a decision we’d put our heads collectively and ‘figure it out’! Just after about two hours of feminine swearing and fiddling with patterns Judy went on line and discovered This Hyperlink! We realized the solution would be hassle-free, we just didn’t know it would be that simple and easy to discover on line.
    canada goose outlet

  20. south jersey girls soccer forum Reply

    Within the fifties educators used a short movie entitled, “A Desk For Billy”. The movie told the plight of a youthful student whose mothers and fathers were migrant workers – Billy never genuinely had a desk to call his personal considering he was often within the transfer. Billy never had substantially of anything long term – no home, no school, no buddies.
    south jersey girls soccer forum http://www.veshter.net/jerseys/index.php?id=south-jersey-girls-soccer-forum
    south jersey girls soccer forum

  21. canada goose jackets Reply

    War as well as the recent smallpox epidemic experienced devastated the town’s inhabitants. The parson created an work to pay a visit to women whose menfolk were gone. Typically a purse made up of some smaller change was found soon after he had still left.
    canada goose jackets

  22. モンクレール 2013 メンズ Reply

    Still, advantages that will positioning an individual’s buy a redecorating products outweigh this problems.
    モンクレール 2013 メンズ

  23. iphone5 ケース バイマ Reply

    Subsequent to having all you need, you possibly can purely complete some important in some places as well as your resources are actually requested.
    iphone5 ケース バイマ

  24. adidas squadra ii jersey Reply

    She is extremely stylish, she may be a pretty intelligent lady and she wears a whole lot of Nigerian clothes. She has to send out men and women to Nigeria or inquire my mom to send out her some of these delightful issues. My current approaching Drop styles has Ankara styles on silk fabrics.
    adidas squadra ii jersey http://www.manetwork.net/jerseys/index.php?id=adidas-squadra-ii-jersey
    adidas squadra ii jersey

  25. goose feathers jackets Reply

    Work began nevertheless, having an experimental area becoming created 1915 by John Mowlem and Provider, who had won the bid for that building with the line. They completed the tunnels by 1917 making use of the Greathead shield method, but throughout the war the stations had been place on hold on account of lack of supplies and work around the electrical techniques was suspended for safety causes. The tunnels found a use like a shelter for paintings through the Tate Gallery plus the Nationwide Portrait Gallery, but function to the line ultimately resumed in 1920, and also the actual track-laying commenced four years later on..
    goose feathers jackets

  26. canada goose black lance mackey parka Reply

    If you are looking for the best fantasy football site out there as the new season starts, check it out. There are a number of public leagues that individuals can join, or you can start your own league. One criticism – they really need to get the FAQ/Help section completed – it’s currently a blank page..
    canada goose black lance mackey parka

  27. where to buy parajumpers in new york Reply

    I’m not towards splurging the cash you generate for anything you fully wish to have. What I’m just saying is that it is advisable to know the way to prioritize the things you want to obtain over the things that you just have to have to obtain. Whilst web pages like they are a strategy to lower charges while they existing lots of discounted rates, it can be proposed to become aware in the w ..
    where to buy parajumpers in new york http://www.internetmarketingboys.com/jacket/where-to-buy-parajumpers-in-new-york.html
    where to buy parajumpers in new york

  28. Canada Goose Bomber Wholesale Reply

    In 2000, Spurs manager George Graham paid Dynamo Kiev million for him — almost 2 times Tottenham preceding document charge. Clearly Rebrov was designed to be a long-term expense. But months later Graham was sacked.
    Canada Goose Bomber Wholesale

  29. Canada Goose Kids Reply

    This form, the roomiest and most relaxed, is most beneficial when you turn or shift inside your sleep. In spite of this, the bags’ roomier interior suggests they’re not as heat as other shapes and may be really bulky. Examples incorporate the Woods Rectangular Sleeping Bag in the Canadian Tire Corporation, along with the Sleepcell five lb.
    Canada Goose Kids http://www.grupodegra.com/jackets/canada-goose-kids.html
    Canada Goose Kids

  30. ビアン向けグッズ Reply

    I consider something truly special in this web site.

  31. Chanel Bags Prices Reply

    They are nicely categorized according to various product types like Handbags, Purses, Briefcases, etc. Humour me for a moment and suppose you’ve just hit your thirtyfifth birthday. You can follow her on Twitter.The typical sizes of the apartments are higher than the regular homes giving you that extra living space. If you own a iPhone 4 take a look at this list: The image to the left is the. WASHINGTON, July 3, 2013 /PRNewswireUSNewswire/ Chicago philanthropist and Aspen Institute Lifetime Trustee Lester Crown has announced, with his wife Rene Crown, a $10 million gift from the Crown family for the Aspen Institute’s Henry Crown Fellowship Program. The only investment that youll need to obtain those brochure printing is a bit of effort and a good dose of creativity. This is what the work of these replica handbags is. Over the years, the paparazzi has snapped shots of dozens of musicians, actors, and models toting some of the fashion house’s most coveted purses, wallets, and sunglasses. As long as you approach them in the right way, and frame your questions in the appropriate way, if you have a question, you can ask.
    Chanel Bags Prices

  32. In a report long term make-up may be referred to as make-up needling. Commonly long term make-up wants a specialized method generally known as micro-pigmentation or micropigment implantation. This make-up method just wants putting coloured skin discoloration into the top rated most a part of the skin.
    where to buy canada goose jackets for kids in winnipeg http://www.biscadosnove.com/goose/index.php?id=where-to-buy-canada-goose-jackets-for-kids-in-winnipeg
    where to buy canada goose jackets for kids in winnipeg

  33. doudoune canada goose montebello femme Reply

    A phrase that describes both a competitors held and bit of gear used through the occasion is known as as shot put and it seems just like a hefty metal ball. The shot put occasions are carried out as a track and area games and in this competitors, the particular person who throws the ball farthest than other competitors is known as as winner. This track and area occasion demands some extremely good power, physique mechanics and appropriate shot put strategies.
    doudoune canada goose montebello femme http://www.woodcenter.ca/parka/doudoune-canada-goose-montebello-femme.html
    doudoune canada goose montebello femme

  34. Aviator Hat Canada Goose Reply

    Every now after which a thing so outdoors of the lines happens, so unimaginable that it defies reason, and regardless of how it’s spun doesn’t fit into any kind of fact you can determine. Behaviour that is definitely so abnormal that you need to question foundational values which have been established in stone and untouchable. I can keep in mind a few instances that touched me to this diploma – John Lennon getting shot involves mind, and also the passing of Whitney Houston another.
    Aviator Hat Canada Goose http://www.hotelkandinsky.co.uk/parka/aviator-hat-canada-goose.html
    Aviator Hat Canada Goose

  35. wholesale jerseys nike Reply

    Cheap nfl Jerseys outlet, Wholesale nfl Jerseys for sale from china official factory.

  36. down parka swedish Reply

    Situated 14 miles east of your Western entrance of Yellowstone Nationwide Park, the Madison Campground is wonderful for camping in Yellowstone Nationwide Park. It really is only 16 miles north of your Old Faithful geyser, if you’re interested in sight seeing attractions. The facility offers sanitary dump stations, but you will find no utility hookups or showers.
    down parka swedish http://www.refailagain.com/jackets/down-parka-swedish.html
    down parka swedish

  37. louis vuitton black bag price Reply

    The essential to outside-the-box thinking is always to perform wise. Its crucial to remove all judgment through the approach. Although producing new concepts, take into account almost everything throughout the inventive method..
    louis vuitton black bag price

  38. ugg bailey button Reply

    If that is true, place those chilly leads apart, simply because you will have even more hot and heat kinds shortly. In the event you will need to perform some thing distinctive to obtain far better leads than what you had, go ahead and explore one of many new marketing choices inside your second group, or among the list of concepts stashed absent in that drawer. And that “other” team? Toss them absent.
    ugg bailey button

  39. ベルト ドルガバ Reply

    Hey there! I know this is kinda off topic however I’d figured I’d ask. Would you be interested in exchanging links or maybe guest authoring a blog post or vice-versa? My website discusses a lot of the same topics as yours and I believe we could greatly benefit from each other. If you might be interested feel free to shoot me an email. I look forward to hearing from you! Terrific blog by the way!
    ベルト ドルガバ

  40. moncler vest sale Reply

    Added Jackson: “Tex is certainly one of those people today who does not care who it really is, what issues [to him] is how the game is becoming performed and I believe that’s the 1 thing that we are able to usually depend on. this period, he did not spend time only with all the Lakers. When Lakers follow was over, he would stick around the team’s El Segundo, Calif., training facility for hours to function with members from the La D-Fenders, the Lakers’ NBA D-League affiliate..
    moncler vest sale

  41. louis vuitton zippy organizer Reply

    The essential to outside-the-box thinking is to play smart. It really is important to get rid of all judgment from the course of action. Even though creating new concepts, look into anything throughout the inventive process..
    louis vuitton zippy organizer

  42. discount on christian louboutin shoes Reply

    88888 We’re unsure should they be a sufficient amount of to stop a pedicab driver, but we have not still positioned much of our self esteem of their palms.. Over the internet TutorialsLet’s encounter it, lots of of us never provide the time or money to make use of hair dressers, cheap real louis vuitton belts make-up artists and stylists on even an occasional foundation.

  43. mens winter jackets toronto Reply

    Outside of some small noise within a few scenes with some sound colours, Huge Windup truly seems fantastic here. The high quality in the animation truly shines by with easy fluid motions and some extremely lush colours in relation to the track record patterns. This is a extremely satisfying transfer overall and should really make fans in the show extremely content..
    mens winter jackets toronto http://www.chvatall.eu/jackets/mens-winter-jackets-toronto.html
    mens winter jackets toronto

  44. 注册送彩金68元 Reply


  45. 最新サッカースパイク Reply

    ) is ideal サッカー加茂http://aestheticsdelhi.com/soccershoes-M-05.html noted as for the advantage with synchronizing data through do the job computer in addition to residential; quick e-mail posting in addition to saving it from mails is as well helped by simply this particular equipment. the total amount from 人気サッカースパイクhttp://aestheticsdelhi.com/soccershoes-M-04.html vitality in between サッカー スパイク ジュニアhttp://aestheticsdelhi.com/soccershoes-M-03.html sizeable in addition to small to medium sized corporations determines. this includes some of those with These are definitely basically number of サッカー スパイク ジュニアhttp://aestheticsdelhi.com/soccershoes-M-02.html recommendations ナイキ サッカースパイクhttp://aestheticsdelhi.com/soccershoes-M-01.html in addition to strategies if you need to lift your current associate earnings. They can be looked at now for being an complex model these mobile phones.
    最新サッカースパイク http://entab.in/soccershoes-M-10.html

  46. plain red football jersey Reply

    General, it may perhaps perhaps be an astounding notion to go in for 2nd hand Chanel handbags than new ones, usually considering they certainly certainly are a excellent approach of conserving money. Some women actually sustain a rotating choice of bags with them by reselling and obtaining employed bags often. By doing this, you possibly can possess a one of a kind bag every and each time..
    plain red football jersey http://www.terapilys.net/jerseys/index.php?id=plain-red-football-jersey
    plain red football jersey

  47. canada goose victoria ottawa Reply

    You may agree that the heart and soul of fashion is creative imagination, as style is constantly altering as time goes by. 1 needs to be prepared to perception the most recent trend and acquire motivated to design creatively, and most significantly combine this inspiration with commercialism to attain impressive achievement in enterprise. In this way, you are able to flourish regardless of the ever-changing trends and intense competitors.
    canada goose victoria ottawa

  48. Where To Buy A Canada Goose In Toronto Reply

    i cant believe you must spend for mummies group! we did pay $40 but which was for any 1st aid course. if i needed to payy i’d possess the same concerns you might have that i wouldnt just click and end up wasting the $$. We took avas dummy absent once we 1st started TH and then wound up giving it back to her cos our dogs would bark outside her window and wake her up.
    Where To Buy A Canada Goose In Toronto

  49. Being familiar with Investing in Elements On the internet If Redesigning Your bathrooms These details definitely will consider methods should you prefer to modernize your bathrooms.

  50. One fashion to land up minimizing the volume of these types of totes rotating away individuals landfills can be in case even more people today would likely only use the eco-friendly canvas luggage that happens to be for sale.
    Dr.Martensドクターマーチン10ホールブーツ1490Zブラック58022 smtb-TD saitama IBE

  51. Ralph Lauren Polo Reply

    – Competitor

  52. There are several several other purpose women and men needs to be with the eco-friendly canvas totes however motives which we involving discussed earlier ought to be considerably good enough motive to choose this alter.
    SALE セール 新作 Women& 039 s Abercrombie&Fitch アバクロ Tara 長袖チェックシャツ 長袖シャツ ダブル織り ブルー レッド レディース

  53. ティンバーランド マーク Reply

    When you’re for your pc alongside pen along with newspaper, you’ll possess less complicated moment inside resources for several years perhaps is definately not affected with a salesman.
    ティンバーランド マーク

  54. アグ ブーツ アメリカ 価格 Reply

    Of course for any an incredible number of baggage day after day that will aren’t getting burned off, you have to know these certainly are a items which nonetheless end up in your landfills.
    アグ ブーツ アメリカ 価格

  55. While you will begin to understand you’re going to learn that we can end up being speaking about several of the destructive components of a lot of these cosmetic carriers.
    TIMBERLANDティンバーランドスニーカーNEWMARKET BRIDGTON MID ZIP6002Aストリート ヒップホップ アウトドア 靴 B系

  56. From your swiftness, you can overview numerous programs plus rates during the ease and comfort of the couch.

  57. canada goose parka price Reply

    You would need this system because some people inadvertently open doors of other people’s cubicles. They wander aimlessly looking for their room especially if the spa is dimly lit and they wonder if that is already their room. But if the word “Occupied” is turned up, for sure they will not enter the wrong door and find another client in an undignified state.
    canada goose parka price http://kneedeepx.com/canada-outlet-parka
    canada goose parka price

  58. There exists no denying the bob could be a really cutting-edge haircut, but to accomplish it well would be to give it life by means of a little bit more duration (脿 la Rose Byrne). Or, put on it a little bit far better with a softer gown and more innovative make-up. One can find adequate actresses wanting to appear younger, so virtually anyone beneath the age of 30 has to be actively playing up their natural joie de vivre!..
    stores that sell canada goose jackets in toronto http://www.jacqueshomesinc.com/cananda-jackets
    stores that sell canada goose jackets in toronto

  59. yukon bomber review Reply

    Low-cost blank invites and envelopes are out there at most craft shops too as on the net. Beautify them with foods and recipe themed rubber stamps and insert a blank recipe card with each invite. For those of you who know easy methods to develop invites on the laptop, even superior!.
    yukon bomber review http://www.jayasquini.com/canada-goose-Yukon-Bomber
    yukon bomber review

  60. ugg boots black friday Reply

    United states Modern “friendliest city” or “the Queen City”, is definitely the 2nd most populous metropolis in New york, getting dwelling to about one.two million people. It really is the principal metropolis with the Buffalo-Niagara Falls metropolitan area. Downtown Buffalo is positioned 17 miles (27 km) south of Niagara Falls and 103 miles (165 km) southeast of Toronto.
    ugg boots black friday http://www.alshahbaztraders.net/uggs-outlet/wedge-ugg-boots.html
    ugg boots black friday

  61. If you are of which have no idea of the correct way unfavorable those clear plastic plastic bags is to our universe we will end up talking about many of these facets in this particular internet page.

  62. Regarding cosmetic totes you have to know the is capable of having an exceedingly damaging impact for the natural environment plus people today will be much better out of working with canvas totes.

  63. シャネル バッグ 人気 Reply

    オロビアンコ 財布 ダブルフェイス 直営店本物! http://www.sabisoftware.com/

  64. Some mother and father do not give pocket income to their kids, there is certainly nothing wrong in providing pocket income, but we ought to guidebook our kids to use it inside a really good way and avoid unwanted spending. Teach your child to conserve a portion of your pocket income, surely they’ll follow your suggestion and acquire rewards from their protecting. Never ever encourage your child to buy junk foods with the pocket income, because it do not give any rewards..
    holt renfrew goose down parka with pink lining http://www.undercoverlinen.com/canada-goose-Mystique-Parka/holt-renfrew-goose-down-parka-with-pink-lining.html
    holt renfrew goose down parka with pink lining

  65. Cinch Down Vest Reply

    Nappy bags are a single with the most helpful bags ; they are manufactured, a great deal more resulting from their functional utility. It holds any and just about every item a single can will need to the baby. It could possibly also be known as because the all-purpose baby bag.
    Cinch Down Vest http://www.dmisid.com/canada-goose-Solaris-Parka/cinch-down-vest.html
    Cinch Down Vest

  66. canada goose cyber monday Reply

    executives are well-satisfied with turning more than nonessential business enterprise capabilities to outside providers. firms plan to phase up outsourcing actions in coming many years, with about 23 percent stating a desire to outsource “a wide variety of capabilities and processes” that do not reflect main business enterprise actions. The study of 288 executives identified that a lot of lauded outsourcing being a strategy to zero in on main business enterprise challenges (fifty seven percent), improve process speeds (56 percent) and present quick price cost savings (56 percent)..
    canada goose cyber monday http://www.lisakron.com/goose-parka/canada-goose-black-friday.html
    canada goose cyber monday

  67. hello, this are an good article.

Leave a Reply



Please enter the CAPTCHA text