Since we know most of you have plans for New Years, today will be short and sweet.
WOD
- “Annie”
- 50-40-30-20-10 of Double Unders and Sit-Ups for time.
Optional:
Work on a weakness when you are done.
Thursday, December 31, 2009
New Years Hours!!
Thursday, December 31st: no 6pm class.
Friday, January 1st: Open Gym 12-2 with Chadly
Saturday, January 2nd: Regular Hours Open Gym 9-11.
Wednesday, December 30, 2009
Strength:
- Deadlift
- 5 @ 65% of 1 rep max
- 3 @ 75%
- As many as possible @ 85%
WOD
- 12 min AMRAP
- 5 Hang Power Snatches
- 10 Ball Slams
PR’s Today:
- Brendan: 1RM @ 285
- Corey: 1RM @ 185
- Natalie: 1RM @ 250
- Nick: 1st Muscle-Up
- JJ: 1RM @ 475
- Tom King: 1st Muscle-Up
- Cathy (mom): 1RM @ 135
- Post: 1RM @ 515
- TJ: 1RM @ 300
ANNOUNCEMENT!!!
What’s up folks. Just a couple orders of business.
1. Starting next week, we encourage people to bring in their own workout mix cd’s to be rotated through on a regular basis. We want to let you all have a little more imput on what we listen too. Make sure the music is energetic and appropriate for working out.
2. We will also be accepting WoD suggestions from anyone who wants to take a crack at doing a little programming themselves. You can submit one WoD suggestion to us each month, where we will then select one that fits the best for that month. We do reserve the right to make any alterations to the volume/set up if necessary.
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