Archive | October, 2012

Tuesday 10/30

As of now 1:30pm on 10/29 classes tomorrow are canceled. If the roads and weather are ok there may be afternoon classes. I will keep everyone posted. Make sure to check back on the website every hour or so if you want to workout. If we don’t meet tomorrow home WOD: 1 Round for time: […]

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Monday 10/29

Classes on Monday 10/29 are canceled. The weather is supposed to be bad as you all know so there’s no point risking the drive. Also remember there is no 9:30 class tomorrow morning. Your home WOD will be: 20 minute AMRAP 50 Jumping Jacks 25 push ups 25 Air Squats 50 sit ups

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Workouts 10/29-11/3

Monday 10/29: TECHNIQUE (10 minutes) M – 3 Position Clean & Jerk@PVC-Empty Bar L1 – 3 Position Clean & Jerk@Empty Bar-Light Weight L2 – 3 Position Clean & Jerk@Light-Moderate STRENGTH (15 minutes) M – Back Squat 5×5@Light L1 – Back Squat 5×5@moderate L2 – Back Squat 5×2@85%, 1×8@70% WOD: 5 RFT (8 minute Cap) 5 […]

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Friday 10/26

Mobility All levels – Mobility work Conditioning Modified – Push Jerks@PVC or empty bar, 5 reps OTM Lvl 1 – Push Jerks@moderate weight, 5 reps OTM Lvl 2 – Push Jerks@H.P., 5 reps OTM All Levels – 5/200m Row Sprints

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Thursday 10/25

Strength Modified – Back Squats 5×5 to a MedBall Lvl 1 – Back Squat 5×5@heaviest possible Lvl 2 – Tempo Back Squat 5×3@75% or H.P. Gymnastics All levels – L sits 4xMax Effort Endurance – Mile run

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