Wed – 07/03/2013

Logo copy (2)We still have some of the bigger (7″) decals left. Free to members! Ask a coach!

4th of July Weekend Schedule

Thursday the 4th: CLOSED (Rest Day)

Friday the 5th: Hope for Cures: Regular morning schedule. 5:30-10:30
NO AFTERNOON CLASSES. I decided to open up the morning classes for you workaholics. You can register or donate here.

Saturday the 6th:
8:30AM Competition Training & Open Gym
9:30 WOD

WOD

Extra) Snatch – 12 minutes to work up to 85-90%

6 min AMRAP of:
10 Burpees
100 Meter Run
Rest 3 minutes, and then . . .

6 min AMRAP of:
15 Kettlebell Swings (24/16 kg)
10 HR Push-Ups
Rest 3 minutes, and then . . .

6 min AMRAP of:
15 Box Jumps (24/20″)
10 Pull-Ups

Competition Training

1) 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. Use Rest to mobilize upper body.

2) 2 Pos Clean (Hang + Ground), 5X1 – Heaviest Possible
Rest as needed

3) Clean Pulls 3X3 @100%
Rest 10 seconds between singles
Rest as needed between sets

4) Three rounds for time of:
20 Kettlebell Swings (32/24 kg)
20 Chest-to-Bar Pull-Ups