* REMEBER THE CROSSFIT LITE CLASS WE OFFER MON,TUE, AND THUR AT 1PM. THIS IS A CLASS THAT INVOLVES A MORE ENDURANCE BASED WARM-UP, ABDOMINAL AND CORE TRAINING, MOBILITY AND A WOD. THERE WILL BE NO STRENGTH OFFERED.
** 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).
** 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!
WARM-UP
400M RUN (EVERYONE)
20 STRICT T2B
STRENGTH GROUP - 10 OF EACH (PUSH PRESS/PUSH JERK/SPLIT JERK) LAX BALL/ROLLER ON LATS AND UPPER BACK
ENDURANCE GROUP - LEG KICKS/QUAD PULLS/COUCH STRETCH/HIPS/CALVES
STRENGTH
5X5@80% OF 3RM SPLIT JERK
ENDURANCE
- CHOOSE WHAT YOU DIDNT DO LAST WEEK
2K ROW OR 1 MILE RUN
WOD
50 TURKISH GETUPS FOR TIME (53/35)
* A REP COUNTS AS COMING TO FULL HIP/KNEE AND ELBOW EXTENSION AT STANDING AND THEN LAYING DOWN WITH ELBOW EXTENDED AT BOTTOM SHOWING CONTROL OF KB!
 |
| RESULTS FROM 11/6/13 |
 |
| RESULTS FROM 11/6/13 |
 |
| 2014 PREP TEAM RESULTS! |
No comments:
Post a Comment