« Monday July 15, 2013 »

Want a CFL decal for free? Ask a coach!

Workout of the Day
A.
Three sets of:
Front Squat x 5-7 reps @ 30X1
Rest 90 seconds
Max Strict Pull-ups
Rest 90 seconds

B.
Against a 3-minute running clock, complete:
500 Meter Row
135/95 lbs Ground to Overhead x Max reps

Rest 3 minutes.

In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead.

L2: 105/75#

L1: 75/45#

Comments

[Lindsey H]

Yes! Finally! I've been waiting for cfl window decals.

[Claudia]

Yeah!! Me too- I want one, Coach!!

[Marian]

When selecting a partner for this WOD, I carefully chose the female who did Rx Grace in under 3 minutes. I'm no dope. Thanks Heather for a blissfully short 2 rounds.

[Bradley McD]

Great 9am class. Solid work on the front squats, folks.

We deciphered the WOD with seconds to spare. And then Dr. Dan did an extra round just for fun. Tough cookie.

I love my gym.

Soup