WOD: Fri 11.29.2013 Snatch and Clean and Jerk
Open Gym Today 9am - 1pm
Snatch
1 Rep Max
Clean and Jerk
1 Rep Max
WOD: Thu 11.28.2013 “One More Plate”
One Class Today at 8am
Fri: Open Gym 9am to 1pm
"One More Plate"
1000 Meter Row Then...
5 Rounds:
50 Air Squats
40 Kettlebell Swings (53/35)
30 Double Unders
20 Toes to Bar
10 Meter Handstand Walk
WOD: Wed 11.27.2013 “Power Elizabeth”
Holiday Week Schedule
Mon: 6am, 9:30am, NO 12:30pm, Open Gym from 5-7:30
Tue: Regular Schedule
Wed: Regular Schedule
Thu: One class at 8am
Fri: Open Gym 9am to 1pm
Sat: Regular Schedule 8am, 9am and Intro Class at 10am
"Power Elizabeth"
21-15-9
Power Cleans (135/95)
Ring Dips
WOD: Tue 11.26.2013 “Break Stuff”
Holiday Week Schedule
Mon: 6am, 9:30am, NO 12:30pm, Open Gym from 5-7:30
Tue: Regular Schedule
Wed: Regular Schedule
Thu: One class at 8am
Fri: Open Gym 9am to 1pm
Sat: Regular Schedule 8am, 9am and Intro Class at 10am
"Break Stuff"
800 Meter Run
20 Dumbbell 1-Arm Alternating Snatches
20 Dumbbell Squat Cleans
100 Sit Ups
20 Dumbbell Squat Cleans
20 Dumbbell 1-Arm Alternating Snatches
800 Meter Run
WOD: Mon 11.25.2013 “Pain”
Holiday Week Schedule
Mon: 6am, 9:30am, NO 12:30pm, Open Gym from 5-7:30
Tue: Regular Schedule
Wed: Regular Schedule
Thu: One class at 8am
Fri: Open Gym 9am to 1pm
Sat: Regular Schedule 8am, 9am and Intro Class at 10am
"Pain"
5 Rounds:
50 Foot Overhead Walking Lunge (135/95)
21 Burpees
WOD: Sat 11.23.2013 “Fight Gone Bad”
Grand Opening Today!
Classes at 9am and 10am
Social at 11am
Fight Gone Bad
3 Rounds:
1 Minute at Each Station Accumulate as Many Reps as Possible
Wall Balls (20/14)
Sumo-Deadlift High Pull (70/53)
Box Jump (20″)
Push Press (75,55)
Row (For Calories)
WOD: Fri 11.22.2013 Death By Pull Up
Death By Pull Up
Minute 1 - 1 Pull Up
Minute 2 - 2 Pull Ups
Minute 3 - 3 Pull Ups
And so on, until you cannot complete the designated number of reps within the minute. Take one minute off then start back at 1 rep. 25 Minute Cap.
Cash Out:
2 Minute Double Under Test