So proud of the hard work and progress of our members over the past 4 weeks! Keep up the good work!
Updated Class Schedule:
M/W/F: 6:00am, 12:00pm, 5:330pm, 6:30pm
T/Th: 9:00am, 5:30pm, 6″30pm
Sat: 10:00am
T-Shirts Are In!
Stop by the box and pick one up…$25
10/12/12
Bent over rows : 8-8-8
“Grace”
30 clean and jerks
Extra:
3 x Max effort plyo push ups
3 x Max effort GHD sit ups
10/10/12
Find 1RM split jerk
1 min on / 1 min off for 10 mins
15 double unders
Max effort front squats (135/95)
Extra:
3 rounds:
15 KBS
Rest 1 min
10/9/12
Bench Press: 5-5-5-5RM
Find 1RM weighted pullup
For Time:
400m run
15 HSPU
20 TTB
400m run
10 HSPU
15 TTB
400m run
5 HSPU
10 TTB
Extra: 3 x 15′ rope climbs
10/8/12
Every minute for 10 minutes:
1 Clean + 2 Front Squats
8 min AMRAP:
250 Row
7 Thrusters (135/95)
Extra:
3xME GHRs
New Schedule
Current Class Schedule:
Monday: 6:00am, 5:30pm, 6:30pmTuesday: 9:00am, 5:30pm, 6:30pm
Wednesday: 6:00am, 5:30pm, 6:30pm
Thursday: 9:00am, 5:30pm, 6:30pm
Friday: 6:00am, 5:30pm, 6:30pm
Saturday: 10:00am
10/5/12
A1. 3x Max Effort Pullups
A2. 3x Max Effort Ring Dips
For Time:
3 Rounds of:
500 M Row
30 Double Unders
Post WOD: 100 sit ups
10/3/12
A1: Back Squat 8-8-8
A2: Ring Rows (tempo 30X1) 8-8-8
For Time:
7 Rounds
7 OHS
7 TTB
7 Box Jumps (24/20)
Post: Hand Stand Skill Work
Class at 6:00am & 6:30pm today.
10/2/12
A1: Find 1RM hang power snatch
B1: “Death by Deadlifts and Burpees:
Min 1: 1 burpee + 1 deadlift
Min 2: 2 burpees + 2 deadlifts
Min 3: 3 burpees + 3 deadlifts
(cont’d)
C1: GHRs 3 x Max Effort
C2: Prowler Push 3 x 50 yards
Just a reminder we will have added the 6:30pm class time to the schedule on Tuesdays and Thursdays.
Today, classes will be held at 9:00am, 5:30pm, and 6:30pm.