Code: Evolution10 - 10% off
Code "CFEVO" - 10% off!
Saturday, May 25, 2013 at 2:38PM ;)
Jason "Ninja" at the track
Memorial Day Schedule (Monday, May 27th):
AM CLASSES Only - 7am, 9:30am & noon!
No PM Classes!
Establish a max Snatch (any style) in 7 mins, then
"Fran Lite"
21-15-9 reps for time of:
Thrusters (75/53)
Pull-ups
For Rx+ use 100/63 & do Chest To Bar Pull-ups.
Post loads & times to comments.;)
Crystal, Fernan & Billy hanging out
Friday, May 24, 2013 at 8:10AM ;)
Andrey
Memorial Day Schedule (Monday, May 27th):
AM CLASSES Only - 7am, 9:30am & noon!
No PM Classes!
Practice Power Clean & Jerk or every minute on the minute for 12 minutes do:
1 Power Clean + 1 Hang Power Clean + 1 Jerk at 70-80% of 1RM C&J, then
Six rounds for max reps of:
20 sec Max reps Handstand Push-ups (25's+AB/10's+AB)
40 sec Rest
20 sec Max reps Double Unders
40 sec rest
Notes: There will be two scores, the sum total of all HSPU's & sum total of all DU's
Post loads & scores to comments.
;)
History & evolution of weightlifting shoes. Long & fantastic article with great old school & new style pics. Many references to Russia/Soviet Union which always means it's cool! Read article.
Thursday, May 23, 2013 at 2:27PM ;)
Why so serious, Ben? Don - nice photobomb!;)
Wednesday, May 22, 2013 at 2:26PM ;)
Paul digging deep inside mid-"Murph".
Memorial Day Schedule (Monday, May 27th):
AM CLASSES Only - 7am, 9:30am & noon!
No PM Classes!
Practice Frog Stands, Headstands & Handstands, then
How many rounds can you do in 13 mins of:
Rx
5 Ring Dips or 5 Banded Transitions + 5 Ring Dips (no band for dips)
10 Swings (55/35)
15 Air Squats
Rx+
5 Muscle Ups/3 for ladies
10 Swings (more weight than Rx)
15 Wall Balls (20/10)
Post scores to comments.
;)
Practicing the snatch
Tuesday, May 21, 2013 at 2:21PM ;)
John wheeling 45's around
Front Squat 5-5-5-5-5, then
How many rounds can you do in 10 mins of:
5 Clean & Jerks (105/63)
5 Pull-ups
For Rx+ use 135/83 & do Chest To Bar Pull-ups
Post loads & scores to comments. ;)
Mary & John The Master
Monday, May 20, 2013 at 2:28PM ;)
Amber & Ben
Clean & Jerk 1-1-1-1-1, then
Five rounds for time of:
5 Deadlifts (225/133)
10 Burpees
For Rx+ use 315/183 & do lateral burpees. 8 min cap for Rx+ only. No belts.
Post loads & times to comments.
;)
Nicole & Sylvia
Saturday, May 18, 2013 at 4:08PM ;)
Brooke
Overhead Squat 3-3-3-3-3 (racks or snatched), then
Rx
"Annie"
50-40-30-20-10 reps for time of:
Double Unders
Sit-ups
Rx+
5 rounds for time of:
50 Double Unders
10 Toes To Bar
Post loads & scores to comments.
;)
Aftermath of Burpee/Front Squat ladder.
Friday, May 17, 2013 at 3:10PM ;)
Saturday 10 am class starting "Murph"
Weighted Pull-up 1-1-1-1-1 (deadhang; chest to bar), then
How many rounds can you do in 15 mins of:
15 Swings (55/35 or more)
15 Box Jumps (24/20)
15 Lunges (total reps; not walking)
15' Rope Climb
Post loads & scores to comments.;)
Fernan
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