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.