WOD - MONDAY, OCTOBER 28TH 2013

REPPIN OUR NEW SPONSORS PURE ENCAPSULATIONS!

REPPIN OUR NEW SPONSORS PURE ENCAPSULATIONS!

* SWEATSHIRTS HAVE BEEN ORDERED AND SHOULD BE HERE IN AROUND 2-3 WEEKS!

** MONDAY WE ARE DOING A HURRICANE SANDY WOD! ITS GOING TO BE MISERABLE LIKE THAT STORM, COME IN, REMEMBER THAT SHIT AND TAKE OUT SOME FRUSTRATIONS.  

*** NOVEMBER 16TH, WE WILL BE HOSTING BARBELLS FOR BOOBS AND A END OF THE LURONG CHALLENGE PARTY STARTING AT 9AM.  AFTER BARBELLS FOR BOOBS WE WILL HAVE FOOD AND BOOZE. BARBELLS FOR BOOBS WILL HAVE DIFFERENT HEATS.  WE WILL DO SCALED WEIGHTS/RX WEIGHTS (135/95)/ELITE WEIGHTS(225/155) DOING 30 CLEAN AND JERKS FOR TIME.

#1. OLYMPIC LIFTING CLASS AT 9:00AM - 10:00AM - SATURDAY ONLY! (STARTING NOV 2ND)

- EACH CLASS WILL CONSIST OF SNATCH/SNATCH ACCESSORY/CLEAN AND JERK.

- MUST SIGN UP FOR CLASS AND WILL BE CAPPED AT 20 PEOPLE.

- WE WILL BE SHARING SPACE W ENDURANCE GROUP 

- MUST CHOOSE OLYMPIC LIFTING CLASS OR ENDURANCE CLASS.

#2. ENDURANCE CLASS AT 9:00AM - 10:00AM - SATURDAY ONLY! (STARTING NOV 2ND)

- EACH CLASS WILL CONSIST OF A MIX OF ROWING/RUNNING/BOXJUMPS/JUMPING ROPE AND OTHER BODYWEIGHT EXERCISES.

- MUST SIGN UP FOR CLASS AND WILL BE CAPPED AT 15 PEOPLE.

- WE WILL BE SHARING SPACE W OLYMPIC LIFTING GROUP. 

- MUST CHOOSE OLYMPIC LIFTING CLASS OR ENDURANCE CLASS.

#3. OPEN GYM AT 10:00AM - 11:00AM. STARTING NOVEMBER 2ND. - SATURDAY ONLY

#4. CROSSFIT LIGHT CLASS STARTS MONDAY, NOVEMBER 3RD AT 1PM.

- EACH CLASS WILL INCLUDE MOBILITY/CORE ABDOMINAL WORK/WOD

- CLASSES WILL BE MONDAY/TUESDAY/THURSDAY

WARM-UP
1 MIN DOUBLES
REVIEW AND DRILL ALL MOVEMENTS

"HURRICANE SANDY"
BUY-IN
15 BEAR COMPLEX (AMOUNT OF TIMES COPS WERE CALLED @KOB)
THEN SPLIT UP ANYWAY YOU WANT:
10 ROPE CLIMBS (10 FOR OCTOBER)
29 BURPEE MUSCLE-UPS(ELITE)/29 BURPEE-PULLUPS (RX)
20 HSPU (ELITE=PARALLETES)/(RX=FLAT)
12 SNATCHES

BEAR COMPLEX = POWER CLEAN/FRONT SQUAT/STOH/BACK SQUAT/STOH
WEIGHT FOR BARBELL COMPLEX = ELITE (165/105) RX = (135/85)

PERV SUNDAY!

2014 PREP TEAM!