Archive | June 2013

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4 July Schedule

We will meet at ICF @ 8:45 then head to Ellenberger Park @9:00. This will be the only workout scheduled that day. If you have any questions please ask JC.

29 June WOD

Mobility (on your own) “Jag 28” Run 800 meters 28 Kettlebell swings, 2 pood 28 Strict Pull-ups 28 Kettlebell clean and jerk, 2 pood each 28 Strict Pull-ups Run 800 meters

28 June WOD

Mobility (on your own) Strength: 3 @70% 3 @75% 3@80% of 1rm shoulder to overhead WOD: AMRAP in 15 30 yd burpee broad jump 30 yd sprint 30 yd farmers carry (50/35)

27 June WOD

Mobility (on your own) WOD: “Grace” 30 clean and jerk (135/95) Then 2 min ME (your choice of movement)

26 June WOD

Mobility (on your own) Strength: 3x3x3 hang squat clean WOD: 75 wall balls 55 T2B 35 deadlifts (245/165) 15 ea. arm KB or DB single arm squat snatch (50/35)

Important Announcements

Effective 1 July ICF will begin new hours and a couple of new classes. These changes were based upon the feedback received from you, our members. Our new schedule is as follows: Monday: 6am, 5pm, 6pm, 7pm Tuesday: 6am, 5pm, 6pm strength/oly only class Wednesday: 6am, 5pm, 6pm, 7pm Thursday: 6am, 5pm, 6pm strength/oly only […]

25 June WOD

Mobility (on your own) Strength: 1x1x1 3 position snatch WOD: 6 rounds 6 front rack lunge (135/95) 100 yd sprint 8 STO (135/95) 100 yd sprint