« Wednesday July 4, 2013 »

Happy Independence Day Locals!!!

July 4th Schedule Changes 

TODAY  - only ONE WOD at 10 AM! Bring some food/side dishes to share and we'll have a 4th of July picnic after the WOD!
Friday July 5th - 6 and 7 AM classes canceled; all other regularly scheduled.

Workout of the Day:

A.
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

B.
“Team America”

In teams of two complete:

100 KB Swings 24/16kg
50 Burpees
30 Toes-to-bar
10 Snatches (any style) 155/105#
30 Toes-to-bar
50 Burpees
100 Partner Wall Balls 20/14#

All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time. The only exception is the Partner Wall Balls which must be performed by teammates alternating Wall Ball shots. This means one teammate performs a Wall Ball shot, while the ball is in the air the other teammate steps in, catches it, and performs another Wall Ball shot. All reps must be performed alternating.

L2:
100 KB Swings 20/12kg
40 Burpees
20 Toes-to-bar
10 Snatches (any style) 115/75#
20 Toes-to-bar
40 Burpees
100 Partner Wall Balls 16/10#

L1:
100 Russian KB Swings 16/10kg
40 Burpees
20 Hanging Leg Raises
10 Snatches (any style) 75/45#
20 Hanging Leg Raises
40 Burpees
100 Partner Wall Balls 12/6#