Archive | November 2013

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30 November WOD

Mobility (on your own) WOD: 5 rounds 12 toes to bar 6 clean and jerk (155/105) 12 chest to bar pullups 6 snatch (155/105) Advertisements

27 November WOD

Mobility (on your own) Strength: 3×4/8 @80% of 1rm FS WOD: 7 min AMRAP 3 hang cleans (185/125) 3 lateral jump over (24/20) 6 6 9 9… Then 3 rounds 30 second handstand hold 15 second rest 30 second plank hold 15 second rest 30 second squat hold 15 second rest

26 November WOD

Mobility (on your own) Strength: 3×1 strict overhead press 3×1 push press 3×1 jerk WOD: Buy in: 500 m row 3 rounds 21 deadlifts (225/155) 21 OTBar burpee Cash out: 500 m row

25 November WOD

Mobility (on your own) Strength: 3×4/8 @80% of 1rm FS WOD: 12 min AMRAP 60 wallballs 45 release pushups 30 snatch (95/65) Then 3 min AMRAP 30 double unders 15 situps

New hours beginning December

After much thought and to alleviate some pressure on the 5pm class we will now follow this new schedule beginning December 2. Monday-Friday 0600-0700 am Monday-Friday 430-530pm 530-630pm 630-730pm If you have questions please let me know. JC

Holiday Hours for Thanksgiving

28th Thursday: 0900 29th Friday: 0900 30th Saturday: 0900 1 Sunday: 0900

22 November WOD

Mobility (on your own) Strength: 3×4/8@ 75% of 1rm FS WOD: 2010 Northwest Regional Event 1 Three rounds for time of: 10 Overhead squats (135/95) 50 Double-unders Then 30 MU/Chest to Bar/pullups for time