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| AWWWW THE CLEARY'S! |
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| THE SUHOVSKY'S! |
* HAPPY BIRTHDAY MARCO, STEPH AND CHARLIE! HOPE YOU GUYS ALL HAVE A AWESOME BIRTHDAY!
** LET'S GET SOME PEOPLE SIGNED UP FOR THE CHRISTMAS THROW-DOWN.
WWW.CHRISTMASTHROWDOWN.COM . OUR NEWEST COACH RYAN OVERS HAS SIGNED UP WHO ELSE WANTS IN? ITS THE COMPETITION IN NEW JERSEY.
*** 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 "GRACE" (30 CLEAN AND JERKS FOR TIME).
**** PLEASE NOTE THERE WILL BE A STRICT CLASS CAP FOR THE WEEKENDS OLYMPIC LIFTING AND ENDURANCE CLASS. THE CLASSES ARE UP ON MIND BODY ONLINE SO MAKE SURE YOU SIGN IN TO RESERVE A SPOT. THE OLYMPIC LIFTING CLASS WILL BE HEAVY AND WE WILL NOT BE TEACHING BREAKDOWNS OF THE MOVEMENT. IT WILL BE A GUIDED WARM-UP AND THEN YOU WILL BE SET LOOSE!
***** WE WILL BE DOING THE LURONG WORKOUTS NEXT WEEK ON MON, WED, FRI FOR ALL LURONG CONTESTANTS.
***** WE WILL BE DOING THE LURONG WORKOUTS NEXT WEEK ON MON, WED, FRI FOR ALL LURONG CONTESTANTS.
***** CHECK OUT OUR NEW ATHLETE OF THE MONTH! BRIAN COOK!
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| COOK! |
WARM-UP
1 MIN DOUBLES
10 BOX JUMPS
10 WALLBALLS
ENDURANCE - CHOOSE WHATEVER MOVEMENT YOU ARE DOING AND HIT A
500M ROW OR 400M RUN THEN WORK MOBILITY WITH COUCH STRETCH/HIPS/HAMSTRINGS
STRENGTH - 400M RUN + 10 PUSH PRES/10 PUSH JERKS/10 SPLIT JERKS THEN WORK MOBILITY WITH LAX BALL AND ROLLER ON LATS AND SHOULDERS
ENDURANCE
CHOOSE WHICHEVER YOU SUCK AT MORE
2K ROW FOR TIME
OR
1 MILE RUN FOR TIME
STRENGTH
5X5 SPLIT JERKS @75% OF 3RM
WOD
AMRAP 8 MIN
12 BOX JUMPS (24/20)
12 WALLBALLS (20/14)
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| RESULTS FROM 10/30/13 |
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| RESULTS FROM 10/30/13 |
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| 2014 PREP TEAM RESULTS! |
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