* TOMORROW IS ELECTION DAY IN LONG
BEACH. DECISIONS ARE MADE BY THOSE WHO SHOW UP -- IF YOU DON'T VOTE, YOU CAN'T
COMPLAIN. OUR GOOD FRIEND CITY MANAGER JACK SCHNIRMAN IS APPOINTED BY THE
MEMBERS OF THE CITY COUNCIL WHO ARE UP FOR ELECTION. SO IF YOU
LIKE JACK, YOU HAVE TO SHOW UP AND SUPPORT HIM, IF YOU DON'T LIKE JACK,
THEN THAT'S UP TO YOU. VOTE LIKE THE CITY'S COMEBACK DEPENDS ON IT... BECAUSE
IT DOES.
 |
| CONGRATS TO JEREMY FOR COMPLETING THE NYC MARATHON!!! |
 |
| JOHNNY'S BACK! |
 |
| KURT! |
 |
| 9:30 SQUATS! |
 |
| 9:30 SQUATS! |
 |
| BULL AND CJ! |
 |
| 6PM SQUATS! |
 |
| MELISSA! |
 |
| PARENTS AT KIP - SCHEDULE FOR NEW CF KIDS! SIGN YOUR KIDS UP!!!! 15 KID CLASS LIMIT! NO EXCEPTIONS! |
WARM-UP
1 MIN DOUBLES
10 BOX JUMPS
CLEAN COMPLEX WORK - ALL MOVEMENTS X 7
FRONT SQUATS
GROUND TO ABOVE KNEE W PAUSE
CLEAN PULLS
HANG SQUAT CLEAN
SQUAT CLEAN
PUSH PRESS/PUSH JERK/SPLIT JERK
STRENGTH
BIG CLEAN COMPLEX
1 COMPLEX = 9 LIFTS
HANG SQUAT CLEAN/SQUAT CLEAN+PUSH PRESS
HANG SQUAT CLEAN/SQUAT CLEAN+PUSH JERK
HANG SQUAT CLEAN/SQUAT CLEAN+SPLIT JERK
WOD
AMRAP 10 MIN
5 HSPU (DEF/FLAT)
10 BOX JUMPS (24/20)
15 ABMAT SITUPS
 |
| RESULTS FROM 11/4/13 |
 |
| RESULTS FROM 11/4/13 |
 |
| YEAAAA BABY! 2014 PREP TEAM. |
No comments:
Post a Comment