Monthly Archives: February 2013

Tuesday February 12, 2013

Strength:
Deadlift
5-5-5-5-5

WOD:
10 Minute AMRAP
5 Power Cleans
10 Hand Release Push Ups
15 Kettlebell Swings

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Monday February 11, 2013

Strength:
Overhead Squat
5-5-5-5-5

WOD:
4 Rounds
10 Toes to Bar
10 Thrusters
20 Double Unders

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Saturday Classes Cancelled

The weather is looking pretty bad out there and doesn’t look like it will be getting better anytime soon. For this reason all classes today are cancelled. If you are still looking to get a WOD in try this one at home.

10 Rounds
5 Burpees
10 Push Ups (feet elevated- optional)
15 Jump Squats

Nutrition Challenge Results!

After a month of clean eating all the measurements and weighing in has been done. There were a lot of great results, with numerous people posting double digit weight losses! Hopefully everyone was able to start a new healthy eating habit and continue this into the following months. Congratulations to everyone that took part. The results are as follows…

% of Weight Loss Winner – Dia Lynn Keough 6.4%

Total Inches Lost – Sara McKenna and Iain Campbell – 3.75 inches

Benchmark WOD Improvement – Scott Bridges + 39 reps

The overall winner is actually a tie between Scott Bridges and Dia Lynn Keough! The two winners can either split the prize money OR we will have a tie breaker of 4 minutes of Burpees for total reps to decide the winner!

Friday February 8, 2013

Strength:
Push Jerk
1-1-1-1-1

WOD:
4 Rounds
5 Push Jerk @85%
10 Kettlebell Snatch
250m Run

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Wednesday February 6, 2013

Strength:
Snatch
2-2-2-2-2

WOD:
8 Minute AMRAP
8 Hang Power Snatch
8 Box Jumps
8 Dynamic Push Ups

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Tuesday February 5, 2013

WOD:
12 Minute AMRAP
12 Deadlifts
12 Kettlebell Swings
12 Barbell Burpees

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Saturday February 2, 2013

WOD:
“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

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New Fundamentals Start Date

Due to the storm the Fundamentals course that was scheduled to start at 8pm tonight will begin on Wednesday February 6 at 8pm. This will still be a free class and all are welcome to attend.

Evening Classes Cancelled Tonight

All the evening classes tonight are cancelled due to the weather. The visibility in Slemon Park is pretty much 0 and the roads are pretty terrible.

We will be doing weigh ins for the nutrition challenge tomorrow or Wednesday. Enjoy an extra rest day or shovel your driveway for time! See everyone tomorrow.