August 30, 2012
Friday, August 31st, 2012
Attention: In observance of Labor Day, we will be open for two hours next Monday, September 3rd. The following are the two hours we will be open on Monday:
4pm: "30-day Strict Paleo Challenge" class, including bodyfat, measurements and before pictures
5pm: CrossFit class
Strength/Skill: Toes to Bar, 3 sets of 15 reps
*Goal is to go unbroken on all 3 sets
**Rest as needed between sets
WOD:
Buy in: 50 Hollow Rocks
Kettlebell Swings (70/55)
10-9-8-7-6-5-4-3-2-1
Burpees
1-2-3-4-5-6-7-8-9-10
Cash out: 50 Superman Rocks
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14:41 Rx
Great 6am class!
Thanks Johnny and Justin for pushing me to go Rx.
Posted by: Ken Kaut | August 31, 2012 at 10:10 AM
13:52 rx'd (if you count my awful superman rocks)
Stayed after to work on some movements:
snatch:
95lbs 3x1, 115lbs 5x1, 125 1x1
shoulder press:
95lbs 3x5
Muscle-ups
5x1 muscle-ups w/5 dips at the top of each rep
Posted by: Johnny Bunn | August 31, 2012 at 10:23 AM
I am thinking of hitting up LaFortune tomorrow morning early for a 5k, anyone interested in joining me?
Posted by: Johnny Bunn | August 31, 2012 at 10:23 AM
11:30 Rx
Enjoyed this one today!
Posted by: Adam_Mac | August 31, 2012 at 06:23 PM
16:03 Rx
Thanks to Eric pushing me to go Rx
Thank you Eric for all you do to push all of us to be or best!!!
Posted by: Jason Paschall | September 01, 2012 at 01:05 AM