EVERYONE IS WELCOME TO BARBELLS FOR BOOBS ON
SATURDAY! WEAR LOTS OF PINK, BRING SOME FOOD,
SOME BOOZE, DONATE SOME MONEY TO A GREAT
CAUSE AND COME READY TO WORKOUT!
* PACKED HOUSE TODAY! ABSOLUTELY UNBELIEVABLE EFFORTS ON THE 1RM BACK SQUAT. THE GYM HAD 92 PR'S! HUGE DAY SO PUMPED.
** OLYMPIC LIFTING CLASS AND ENDURANCE CLASS IS CANCELLED ON SATURDAY DUE TO BARBELLS FOR BOOBS. THIS WILL BE POSTED EVERYDAY THIS WEEK.
*** NOVEMBER 16TH, (THIS SATURDAY) 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). WE WILL PUT A SIGN UP SHEET IF EVERYONE WANTS TO BRING SOME FOOD!
*** NOVEMBER 16TH, (THIS SATURDAY) 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). WE WILL PUT A SIGN UP SHEET IF EVERYONE WANTS TO BRING SOME FOOD!
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| WE RAISED ENOUGH MONEY FOR 31 MAMMOGRAMS!!!!! |
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| NAILED IT!!! STEPHEN PUKING??? |
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| JILL NOT THRILLED ABOUT RUNNING THE SNOW, YET DOMINATED WITH 84 HSPU (1 ABMAT) |
WARM-UP
500M ROW
10 STRICT PULLUPS
20 KIPPING T2B
REVIEW AND DRILL DEADLIFTS
STRENGTH
FIND 3RM WEIGHTED STRICT RING DIP
THEN 1 SET ME RING DIPS/PUSHUPS
WOD
100 DOUBLE UNDERS
21-15-9
DEADLIFTS (135/95)
PULLUPS
50 DOUBLE UNDERS
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| RESULTS FROM 11/12/13 |
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| RESULTS FROM 11/12/13 |
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| 2014 PREP TEAM RESULTS! |
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