Monthly Archives: June 2011

Friday, June 1, 2011

Speed/stamina: 2 x 50m suicide runs – timed MetCon: “Dirty Thirty” 30 du/stick jumps 30 slam balls 30 k2e 30 cf push ups 30 kb swings (53#/35#) 30 lunge steps 30 burpees After party: drink water!

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Thursday, June 30, 2011

Strength: power snatch 5 x 3 MetCon: “Bottle Rocket” Wall climb to 3 hspu buy in/cash out 30 OH squats (95#/65#) After party: 3 x 1:00 hollow rock, 1:00 Superman

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July 4th Schedule

WE WILL HAVE ONE CLASS ONLY AT 9:30AM ON MONDAY, JULY 4TH!!!

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Wednesday, June 29, 2011

Strength: clean and jerk 5 x 1 MetCon: “Mongolian Hot Pot” 8 RFT: 8 wall shots 8 sit ups 8 squats EMOM – 10m bear crawl, crab walk or duck walk – pick your poison After Party: 15 hands free … Continue reading

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Tuesday, June 28, 2011

Today begins the re-running of the previous 6-weeks’ Girl Tuesdays. “Jackie” – compare to 05/17/11 1,000m row 50 thrusters (45#) 30 pull ups After party: 75 butterfly ab mat sit ups

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Monday, June 27, 2011

The pictures above are of Kelly from October 2010, February 2011, then the last 2 are June 24, 2011. She has worked hard for these results. KELLY WEIGHS THE SAME IN ALL OF THE PHOTOS (126 – 127#). 6-WEEK NUTRITION … Continue reading

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Sunday, June 26, 2011

OPEN GYM – noon – 2:00pm Advanced Class – noon – 2:00pm

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Saturday, June 25, 2011

IN HONOR OF MARINE WEEK 2011 “Bull” 2 rft: 200 du 50 OH squats (135#/95#) 50 pull ups 1 mile run Options: Team Bull = 2 person teams 2 RFT: 2 x 50 du each (scale bar hops) 50 OH … Continue reading

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Have y’all noticed?

Everyone was moaning about shoulders last week. After Friday’s (and, hint: Saturday’s) how those legs feelin’? BAHAHAHAHAHA!!!! I’ve got nothin’ but love for y’all! 🙂

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Friday, June 24, 2011

Strength: push jerk 5-5-3-3-1 MetCon: “Bootylicious” 20 goblet squats (70#/53#) 40 db jumping squats (35#/20#) 60 air squats 80 lunge steps After party: 20 kb figure 8’s

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