Tuesday, December 31, 2013

Emom7 3-Position Clean @ 70% (high hang, mid-thigh, floor) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Power Clean & Jerk (Push or Split) Rx(75/115), Adv (95/135) 1 Rd of *"Cindy" after each set *"Cindy" 5 pull-ups 10 HR push-ups 15 air squats

New Year’s Schedule

Tuesday No kids, no 6pm Wednesday All classes are on as of now, including 7pm Oly. 5 am ppl let your coach know Tuesday if you want class Wednesday. *CG club is closing at noon on Tuesday and all day Wednesday. Therefore, no childcare will be available. Also, side gate will be open for specified... Continue Reading →

Monday, December 30, 2013

4 x 8(ea leg) Front Rack Reverse Lunge AHAP (as heavy as possible) 30 OHS (65/95) 30 Burpees over bar 20 OHS (65/95) 20 Burpees over bar 10 OHS (65/95) 10 Burpees over bar **Adv weight for WOD: 30 OHS @(65/95) 20 OHS @(75/115) 10 OHS @(85/135)

Tuesday, December 24, 2013

"12 Days of Christmas" 1 Clean & Jerk (95/135) 2 Box Jumps (20/24) 3 T2B 4 Front Squats (65/95) 5 power snatch (65/95) 6 Burpees 7 Dubs (x3) 8 HSPU 9 KBS (45/70) 10 Pendlay Row (65/95) 11 Alt Pistols 12 GHD *This is done just like the song 1, then 2-1, then 3-2-1, 4-3-2-1,... Continue Reading →

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