Wednesday

Wednesday Dec. 1 2010 Warmup/Skills: Mobility (calves, glutes, hammies) WoD: โ€œMichaelโ€ 3 Rounds for Time: Run 800 meters 50 Back Extensions 50 Sit-ups

Tuesday

Warmup/Skills: Mobility Cleans Every Minute for 7 minutes do: 5 Cleans, 5 Push Press WoD “Fran” 21-15-9 Thrusters (95/63) Pullups

Monday

Monday Nov. 29 2010 Warmup/Skillls: POSE Run 800m Mobility Burg. Snatch/OHS WoD: โ€œNancyโ€ 5 rounds for time: 400 meter run 15 Overhead squat (95/63)

Saturday

Saturday Nov. 27 2010 Warmup/Skills: 3x through: Muscle Up Rows x 10, GHD Situps x 10, OHS x 10 Mobility Lift: 5-3-1 Bench Press WoD: AMRAP 10 Minutes: 10 Pushups 10 Goblet Squats (24k/16k)

Friday

Friday November 26 2010 Hope everyone had a great Thanksgiving and is ready to get back to the gym today! We’re open for 9:30 am and 6:30 pm classes only. Also check online for this weekend’s schedule. WoD: “Black Friday” 10 rounds for time: 5...