Saturday, May 23, 2015

23rd May 2015 by Mike

W.O.D.

15 minute amrap

30 second L Holds

15 Strict Pull Ups

5 Weighted Dips

 “In the end, it’s not the years in your life that count. It’s the life in your years.”

Abraham Lincoln

Friday, May 22, 2015

21st May 2015 by Mike

We are canceling the 12:00 class for today. Many people including coaches are at Regionals today and this weekend. Morning classes are still on and the 5:30pm class. Sorry for the inconvenience!

In preparation for Murph on Monday…………………Sunday Evening we will be watching The Lone Survivor at 7:30pm. Everyone is welcome to watch on the big screen at CFGB! (This is not a kid movie!)

Monday – 9am class only

Murph – keep in mind this can be scaled for everyone!

W.O.D.

Back Squat – 90% of one rep max

40% x 5 reps

50% x 5 reps

60% x 5 reps

75% x 5 reps

85% x 3 reps

95% x 1 or more reps

followed by:

30 dimell Deadlifts 135/95

then 5 rounds for time

Backward Heavy Sled Drags down and back 3 plates/2 plates

20 Toes to Bar

“Nothing can dim the light which shines from within.”

Maya Angelou

Thursday, May 21, 2015

20th May 2015 by Mike

W.O.D.

5 Rounds or 30 minute time cap

21 DB Thrusters 45/35#

15 Barbell Rows 135/95#

Run 400 Meters

21 DB Walking Lunges 45/35#

15 GHD Sit Ups

 “Positive thinking will let you do everything better than negative thinking will.”

Zig Ziglar

Wednesday, May 20, 2015

19th May 2015 by Mike

W.O.D.

Press – use 90% of one rep max

40% x 5 reps

50% x 5 reps

60% x 5 reps

75% x 5 reps

85% x 3 reps

95% x 1 or more reps

Followed by:

3 Rounds for time:

Row 500 meters or Run 400 Meters

30 Burpee Box Jumps 24/20

Tuesday, May 19, 2015

18th May 2015 by Mike

Yoga at 6:15 pm

W.O.D.

“Nate”

2 Muscle Ups

4 HSPU’s

8 KB Swings 2 pood/1.5 pood

or

4 Chest to Bar Pull Ups

6 Ring Dips

8 KB Swings 2 pood/1.5 pood

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