7/29/16

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Beach WOD 2016

Join us this Saturday, 7/30, at 10:00AM for Beach WOD 2016!
Details:

  • 10:00AM –┬áMeet at the Kathy Osterman Beach House
  • 10:15AM – Warm Up & Workout
  • 11:00AM – Games & Cookout

Please bring drinks if you’d like and some snacks to share!

Saturday Schedule:

Due to the Beach WOD, we will only be holding the 9AM Foundations Class on Saturday. All other classes are canceled.

WOD for St. Jude’s

On Saturday August 6, 2016, we are holding a Charity WOD to benefit the St. Jude Children’s Research Hospital. A suggested $40 donation gets you participation in the workout followed by a party with beer, cider, and iced coffee included. The after-party will also have food, raffle prizes, and more! All proceeds will go to St. Jude.

Strength:

A. Bench Press:

  • 5 @ 75% TM
  • 5 @ 80% TM
  • 5+ @ 85% TM (AMRAP, but not to failure)

B. Deadlift:

  • 5 @ 75% TM
  • 5 @ 80% TM
  • 5+ @ 85% TM (AMRAP, but not to failure)
Conditioning (Competition):

3 Rounds:

  • ME Strict Pull Ups (Scale to Ring Rows)
  • ME Dips (Scale to Push Ups)
  • 400m Run

*3 scores – # pull ups, # dips, time completed

Optional Strength Work:

Back Squat: 5×5 @ 75% TM
(optional strength work can be performed before or after class)
 

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