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There will be no 530am or 630am class today. Instead we will add a Tuesday 530am and 630am this week only.
Monday Warm Up: 400m run Group Running Drills 8x Hill Sprints THEN: Burgener Warm Up 5 sets 3 position Snatch + 1 overhead squat WOD: 150 Ring Push Ups Since Halloween is Sunday night and there is also an evening Saint's game, will there be anyone attending the 530am class or 630 am class?
If there is no opposition to it, I will cancel the Monday morning class and do a Tuesday 530 and 630 am this week only if there is interest in that.. I am proposing Tuesday, Wednesday and Friday 530 and 630 am this week only. Please respond in the comments!!! Thanks!! Saturday Warm Up: 1 minute jump rope (record max set of double unders) 10 dowel passes 2 rounds 1x pvc pipe/2x bar 10 Muscle Snatch 10 Overhead Squats 10 Snatch Balance THEN: Ring Work 10 second holds support w/ hollow rock and turnout support w/ Ball up and turnout support w/L-sit and turnout WOD:" Team and Solo Nancy" Congratulations to Rae, Ben, Austin and Melissa (and out of towner Patricia!) who got their names on the Benchmark Board for completing Nancy Rx! 5 Rounds for time: 400 m run 15 overhead squats 95/65lb Solo Nancy: Ben, Jackson, Patricia, Austin D., Melissa, Melissa V. and Rae, Benny D Team Nancy: Laura and Stacey; Elizabeth and Lisa Great job everyone!!!                      If you would like to start automatic draft from your credit card, you must do it on or before Monday, November 1st. If you have already submitted your payment in the previous months, your card will continue to be automatically drafted. If you would like to change your plan, please send us an email and we will do it for you.
Thanks! Have a fun and safe weekend! Friday
Warm Up: 400m run/ 500m row 2 rounds 10 air squats 10 push ups Burgener Warm Up: 5 sets 3 high hang cleans 3 push press WOD: For Time: 50 reps 95/65lb Back squat 20 Renegade rows 40 reps 115/80lb Back squat 16 Renegade Rows 30 reps 135/95lb Back squat 12 Renegade Rows 20 reps 155lb/110 Back Squat 8 Renegade Rows 10 reps 175/135lb Back Squat 4 Renegade Rows Thursday
Warm Up: 1 minute jump rope samson stretch 2 rounds 10 kb swings 5 HSPU's or 20 sec Handstand hold 5 pistols each legs 15 situps 15 supermans WOD: "Jerry" for time: 1 mile run row 2K 1 mile run Wednesday
Warm Up: 2 minutes jump rope 2 rounds 15 jumping jacks 15 situps 15 air squats WOD: You have 15 minutes to complete a 1 rep max of a Snatch and Clean and Jerk. THEN: As many rounds and reps as possible in ten minutes of: 120lb/80lb Squat clean, 6 reps 12 Pull-ups 24 double unders Add together the best snatch , the best clean and jerk, and the total reps performed in the triplet for your final score. Post score to comments. Tuesday Warm Up: Double Under Flights Advanced 10.20.30.40.50.40.30.20.10 Intermediate 5.10.15.20.25.30.25.20.15.10.5 Beginner 1.2.3.4.5.6.7.8.9.10.9.8.7.6.5.4.3.2.1 Burgener Warm Up: 3 sets: (try going up in weight each set...Form comes first) 3 Overhead Squats 3 Pressing Snatch Balance 3 Heaving Snatch Balance 3 Snatch Balance WOD: "Ryan" 5 rounds for time of: 7 muscle ups 21 Burpees                          Hey Everyone,
Yesterday, a neighbor was upset because someone had tossed his sprinkler into his bushes so they could park in front of his house. Please be respectful and courteous to the neigbors as we would like to keep a friendly relationship with them. If at all possible, please park further down the street, leave parking for them. Also, it is possible to park on Burthe St, right around the corner to the gym, and across Leake Ave on the gravel by the train tracks, there is an opening to the gravel about 2 blocks south of the gym. Be careful not to block anyones driveway and to only take up one space. Also try to smile, wave, or say hello whenever you can :-) Thanks! Paleo Challenge UPDATE Week 2!!
Monday Warm Up: 400m run/500m row Burgener Warm Up: Skill: One arm snatch 3 rounds 10 kb snatch 5 L-pullups 10 KTE 10 sec L-hang WOD: "Jack" Complete as many rounds as possible in 20 minutes of: 115/80 pound Push press, 10 reps 10 KB Swings, 1.5 pood/1 p00d 10 Box jumps, 24 inch box/20 in Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1 pood, 24"), Chris Gosler 14 rounds + 3 KB, Chris Spealler 14 rounds + 5 PP, Rebecca Voigt 13 rounds + 5 PP (85lb, 1 pood, 24"), Stacey Kroon 10 rounds + 3 KB (85lb, 1.5 pood, 24"), Kim Malz 10 rounds (80lb, 1 pood, 24"). Post rounds completed to comments. Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. |
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