WOD

25 Hang power cleans (135#/95#)
50 Pull ups
100 Double unders
200m Farmers carry
400m Run

WOD

“Tabata This”
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

Ever thought about scheduling a session with a coach about diet and nutrition? If so, sign up for the nutrition seminar. It’s the same price but twice the amount of time!

Some important announcements:
9/4 – No Free Saturday Workout
9/6 – Open Gym from 9-11am, all regular classes closed
9/25 – No Free Saturday Workout due to hosting the Olympic Certification

WOD

3 Rounds
10 Thrusters (135#/95#)
50 Double Unders

Ever thought about scheduling a session with a coach about diet and nutrition? If so, sign up for the nutrition seminar. It’s the same price but twice the amount of time!

Some important announcements:
9/4 – No Free Saturday Workout
9/6 – Open Gym from 9-11am, all regular classes closed
9/25 – No Free Saturday Workout due to hosting the Olympic Certification

WOD

Death by Deadlift
Perform 1 deadlift the first minute, 2 the second minute, 3 the third, and so forth until you can no longer complete the amount of reps within the minute.

See May 13, 2010

Rest

21-15-9
Sumo Deadlift High pull (115#/75#)
Box Jump (24″/20″)
Kettle Bell Swing (53#/35#)

Thanks to everyone who came out to our free saturday workout. It was our largest ever! We hope you had a great time.

We are holding open gym from 1-3 tomorrow. Come on in to workout or practice some skills. Also, don’t forget to sign up for our nutrition seminar next Sunday from 1-3.

Here is some weekend reading for everyone: Heliophobe Madness. Read it and then go out and get some sun!