Tuesday, September 4, 2012

Wednesday


September is Rope Climb month.  Bring your pants and long socks or neoprene sleeves and practice.  Get good at sliding down the rope as well as climbing up.


There is a new Mobility Class!  Wednesday at 10:30 am.  I'll do an evening class if y'all would like one.  This class is designed to get in all the mobility and recovery work we should be doing before and after every class.

New 4:30 pm WOD class!

Mobile phones - Unfortunately, you cannot reserve class through the usual ZenPlanner page with your mobile phone.  Try this link .

New Sport Performance Class on Tuesday and Thursdays at 3:30 pm. (Also, really, at 4:30 am.)  This class will involve heavy lifting, sprinting, and basic strength and conditioning work.  It is perfect for teens getting fit for football, wrestling, or soccer or people getting ready for the military.  There is no On-Ramp required as the movements are basic but the work is hard.







Power Clean 1RM
You may do real cleans.

10 rounds (use 80% of 1 RM power clean)
5 Dead Lifts
3 Hang Power Cleans
1 Shoulder to Overhead


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