Month: November 2013

11.30.13 Saturday

10am WOD Class 11am Open Gym 11am baseline WOD 11:30am foundations class

11.29.13 Friday

Friday Hours 10a WOD class 11a WOD class 8p WOD class Strength: Push Press 5-5-5-5-5 Cash Out 21-15-9 Push Press 125/85 Burpees Sit-ups Finish with 6 bar muscle-ups

11.28.13 Thanksgiving Day

Happy Thanksgiving Everyone! Thanksgiving Day 10am Turkey WOD Black Friday 10am 11am 8pm Saturday Normal hours

11.27.13 Wednesday

“Filthy Fifty” For time: 50 Box jump, 24/20 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 Step lunges 50 Knees to elbows 50 Push press, 45 pounds 50 Supermans 50 Wall ball shots, 20/14 50 Burpees 50 Double unders Compare to 8.3.12

11.26.13 Tuesday

Strength: Front squats sets of 3’s Cash Out 2 rounds 7 Squat Cleans 135/95 7 C2B 7 HSPU Rest 1 min 2 rounds 7 Hang Squat Cleans 135/95 7 Dead hang Pull-ups 7 Burpees Rest 1 min 2 rounds 7 Front squat 135/95 7…

11.25.13 Monday

Strength: Jerks 5-3-2-1-1 Cash Out AMRAP in 10 mins 5 clean and jerk 165/115 20 sit-ups 30 double Unders

11.24.13 Sunday

Open Gym 2pm – 3:30pm Monday, December 2nd: Last day of Paleo Challenge/weigh-in/measure/retest WOD Monday, December 9th: Paleo Dessert Night after the 6:30pm WOD Class. Friday, December 13th: Bad Christmas Sweater Day! 12 Days of Christmas WOD

11.23.13 Saturday

10am WOD Class 11am-Noon Open Gym 11am Baseline 11:30pm Foundations

11.22.13 Friday

Strength: deadlifts 5-5-5-5-5 Cash Out 5 rounds 10 deadlifts 225/155 10 T2B 10 Burpees

11.21.13 Thursday

“Bear Complex“ 5 rounds for max weight 7 cycles per round 1 power clean 1 front squat 1 push press 1 back squat 1 push press *No resting on the ground **Rest as needed between rounds ***5th round should be at max load Compare…

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