Month: August 2013

Saturday 130831

  WOD “HOTSHOTS 19” 6 Rounds For Time of: 30 squats 19 Powercleans (135/95) 7 Strict Pullups 400 m Run IN MEMORY OF Jesse Steed, 36 Wade Parker, 22 Joe Thurston, 32 William Warneke, 25 John Percin, 24 Clayton Whitted, 28 Scott Norris, 28 Dustin Deford, 24 Sean Misner, 26 Garret Zuppiger, 27 Travis Carter, …

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Friday 130830

  WOD Overhead Squats 3-3-3-3-3 (every three minutes) *Establish 3 rep max* THEN “CINDY” -5 pullups -10 pushups -15 squats 20 MINUTE AMRAP

Wednesday 130828

WOD Front Squat 3-3-3-3-3 (Every 3 minutes) ***Establish 3-rep max THEN Run: 400 m (Buy in) THEN Overhead Squat (115/75) Push Jerk (115/75) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 For Time

Tuesday 130827

  WOD Deadlift 3-3-3-3-3 (Every 3 minutes) Establish 3 rep max THEN KB Swing: 30 (70/53) Wall Ball: 20 (20/14) 3 Rounds for Time

NEW ADDITIONAL METCON CLASS!!!

  ***ATTENTION: Starting this Sunday, September 1st at 12:00, there will be a MetCon class held in ADDITION to the regular Monday and Thursday classes at 7:30 pm. You now have three opportunities to make it to MetCon throughout the week!!!

Friday 130823

WOD Front Squat 5-5-5-5-5 (Every 3 minutes) Establish 5 Rep Max THEN Run: 800 m Pull Up: 50 Double Under: 50 Run 800 m For Time    

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