Monthly Archives: December 2010

Friday, January 31, 2010 – 9:30AM ONLY – NO EVENING CLASSES

2010, our first year, has been eventful, exhausting, exciting and amazing. After some trials and tribulations, we now have an amazing group of coaches, each bringing to you his/her attention, care and expertise to help you grow as an athlete. … Continue reading

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Thursday, December 30, 2010

Strength: hang clean 3 x 3 Met Con: “Aah, Push It” – compare to 07/15/10 1-10-1 ladder thrusters (65#/45#) push ups After Party: 50 sit ups, 25 weighted good mornings

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Wednesday, December 29, 2010

Fundraiser Memorial Hero WOD – we will be joining several boxes around the country in this fundraising WOD. “Gee” in honor of Sacramento Fire Department Captain of Station 60 Terrence Gee 6 RFT: 10 box jumps (24″/20″) 10 thrusters (95#/65#) … Continue reading

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Tuesday, December 28, 2010

“Annie” 50-40-30-20-10 double unders sit ups Rest 5:00 1,000m row for time After party: 50 x bw deadlift for time

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Monday, December 27, 2010

“American Birthday Party” – compare to 07/05/10 AMRAP in 20:10 1 deadlift (225# or 85% 1rm) 7 lateral burpees 7 double unders 6 db push press/jerk (35#/25#) Rest 5:00 Perform 234 total reps in any combo of: squats, sit ups, … Continue reading

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Sunday, December 26, 2010

OPEN GYM 9:00AM – 11:00AM

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Friday, December 24 and Saturday, December 25, 2010

CLOSED FOR CHRISTMAS

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Thursday, December 23, 2010

Strength: back squat 3-3-3-1 Met Con: “Jump Start” 5 rounds: 25 double under 200m run OR 250m row After Party: 30 t2b

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Wednesday, December 22, 2010

Met Con: “All Over” AMRAP in 6:00 7 thrusters 7 pull ups 7 slam balls Rest 3:00 AMRAP in 6:00 7 sit ups (w/slam ball) 7 power cleans 7 push ups After Party – 30 tire pounds

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Tuesday, December 21, 2010

Skill: death by pull up Met Con: “Karen” 150 wall shots (20#/14#) rest 5:00 30 burpees for time

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