WOD - WEDNESDAY, OCTOBER 30TH 2013

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

** 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!

#1. OLYMPIC LIFTING CLASS AT 9:00AM - 10:00AM - SATURDAYS 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

8:30AM!

MOST PEOPLE WOULD SAY PAT WAS REALLY TIRED AFTER THIS WORKOUT - HOWEVER THIS WAS RD 2!!! SO GLAD THIS GUY IS BACK AND HEALTHY!

WARM-UP
400M RUN
2 ROUNDS
25 WEIGHTED ABMAT SITUPS (45/25)
20 OH WALKING LUNGES (45/25)
15 KBS - LIGHT WEIGHT - STRAIGHT ARM


STRENGTH
FIND 10RM WEIGHTED RING DIP
THEN 1 SET ME RING DIPS
* NO RING DIPS = PUSHUPS W WEIGHT AND 1 SET ME PUSHUPS.

WOD 
1200M RUN (3X DELI SIGN TO GARAGE DOOR)
30 BURPEES TO PLATE
50 KBS (STRIGHT ARM)(53/35)

RESULTS FROM 10/29/13

RESULTS FROM 10/29/13