February 2013

Good morning. Just wanted to let everyone know that the schedule is back to normal WOD times. Class times are: 5AM, 6AM, 9AM, Noon, 4 30PM, 5 30PM, 6 30PM.

1. 5×3 presses 2. 2x max reps (moderate weight) Push press 3. Annie 50-40-30-20-10 Double unders Sit ups

With the weather forecast stating that the next blizzard of 78′ is hitting us. We will cancel all afternoon WODs and elements classes for the rest of the day and tomorrow. A couple more announcements. 1. This is the last week of the Paleo challenge. It is a tight race with a 4 way tie

“NEMO” 30 hspu 40 pull UPS 50 Kb swings (35/53) 60 sit UPS 70 burpees For time

Olympic lift goat day week 2 1. OTM 6×2 @ 65% of 1RM Clean and Jerks 2. OTM 6×2 @ 65% of 1RM snatch 3. 5×1 snatch balances 4. 5×1 High hang cleans 5. super set 3x a. 20 speed deadlifts b. 10 walking lunge good mornings

5rnds for time 50 dus 35 k2e 10 yard overhead walk (185/115)

chief 5, 3 min amraps of: 3 power cleans 135/95 6 push UPS 9 air squats 1 minute rest between rounds

“Fran” 21-15-9 Thruster (95/65) Pull up Mobility foam rolling Stretch

20 min amrap 12 deadlifts (155/115) 9 push ups 6 burpee box overs