12/31/12

1. Front Squat: 15min build to heavy single

2. 1min ME Front Squats at 45%

rest :30

1min ME burpees

3. Not for time:

25 Strict T2B

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CLASS SCHEDULE
12/31: 830,930,1030,1130a
01/01: CLOSED
01/02: 1230,330,430,530,630p

“Do not look for approval except for the consciousness of doing your best.”  Andrew Carnegie


12/29/12

Teams of 3:

8min AMRAP

4 Pull ups

5 Power snatches

6 Push ups

rest 2min

8min AMRAP

4 T2B

5 Power Clean + Push jerk

6 Burpees

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“People are not lazy. They simply have impotent goals – that is, goals that do not inspire them.” Anthony Robbins


12/27/12

REST DAY / MAKE UP / SKILL WORK

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PLEASE WEAR SEPARATE SHOES TO THE GYM WHEN IT IS WET OUTSIDE!  THANK YOU 🙂

“The results you achieve will be in direct proportion to the effort you apply.”  Denis Waitley

Tricks Foods Play – ARTICLE

PC 56 1/4″ Hurdle hop (not including pvc)

12/26/12

Wednesday 12/26: 12:30p, 3:30, 4:30, 5:30, 6:30

1. Max Height Hurdle Hop (15min)

2. 3rds

5 Box Jumps 32/26 (must stand on box)

10 Kb swings 32/24

15 Ring Dips

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“Don’t let the fear of the time it will take to accomplish something stand in the way of your doing it.  The time will pass anyway; we might just as well put that passing time to the best possible use.”Earl Nightingale

The Road To Success, Paved With Bad Advice – ARTICLE

 

12/23/12

REST DAY / MAKE UP / SKILL WORK

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“A man who wants to lead the orchestra must turn his back on the crowd.”Max Lucado

Announcement: Christmas Hours

Monday 12/24: 8:30a, 9:30a, 10:30a

Tuesday 12/25: CLOSED

Wednesday 12/26: 12:30p, 3:30, 4:30, 5:30, 6:30

12/22/12

“12 Days of Christmas”

Teams of 2:

25 Power cleans 95/65

25 Push ups

25 Box Jumps

25 OHS 95/65

25 KB snatch 24/16

25 Med ball sit ups

25 Goblet squats

25 S to OH 95/65

25 Kb swings

25 Wall balls

25 KB SDLHP

25 Burpees

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“Experience is simply the name we give our mistakes.”  Oscar Wilde

Don’t Leave The Bar Naked – ARTICLE