HAPPY FRIDAY!

Strength/Skill

Back Squat 1RM

WOD

A: For Time:

3 Clean and Jerks

3 Rounds of Cindy (5 Ring Rows, 10 Push Ups, 15 Air Squats)
500m Row
3 Rounds of Cindy (5 Ring Rows, 10 Push up, 15 Air Squats)
3 Clean and Jerks

B: For Time:

5 Clean and Jerks 135#/95#

5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)
2,000m Row
5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)
5 Clean and Jerks, 135#/95#

WOD

A: As many rounds as possible in10:00
5 Ring Rows
10 Push ups
15 Air Squats

B: "Cindy" 
As many rounds as possible in 20:00
5 Pull ups
10 Push ups
15 Air Squats

Compare to 11/13/2012

BBQ Reminder: We will be having a BBQ/Get together this Saturday the 25th. Please sign up on the sheet on top of the microwave. Bring a side dish or desert. I will have a grill there so we can grill meat if you bring some. We will bring some meat to grill as well. No need to make it Paleo so bring what you like it will be a good time for us to hang out after a workout and socialize. We will only be running one workout time at 9am, possibly multiple heats. Bring your families as well. Hope to see you there. 

WOD 

A: For Time

Run 400m

3 Rounds of "Cindy Modified"

5 Ring Rows

10 Push ups 

15 Air Squata

Run 400m

B: For Time

Run 800m

7 Rounds of "Cindy"

5 Pull Ups

10 Push Ups

15 Air Squats 

Run 800m

Kettlebell swings

Tuesday 11/13/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

There will be no Thursday classes next week on Thanksgiving. Also there will be limited Friday sessions the day after Thanksgiving.

Strength/Skill

Kipping Pull Up Instructional

WOD

A: "1/2 Cindy" 10 Min AMRAP of:

5 Ring Rows

10 Push Ups

15 Squats 

B: "Cindy"

20 Min AMRAP of:

5 Pull Ups

10 Push Ups

15 Squats 

Adam working on his overhead squat.